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As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.
By eating a varied and balanced diet as shown in the Eatwell Guide , you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Some important nutrients to be aware of are:
Eating healthily doesn't have to mean giving up your favourite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate. These foods should be eaten less often and in smaller amounts.
Eating a balanced diet is the way to go. Dieting, skipping breakfast or starving yourself don't work.
Here are some tips to help you eat more healthily.
Skipping meals won't help you lose weight and isn't good for you, because you can miss out on important nutrients. Having breakfast will help you get some of the vitamins and minerals you need for good health. Try our healthy breakfast ideas .
Fruit and vegetables are good sources of many of the vitamins and minerals your body needs during your teenage years. Aim to eat at least 5 portions of a variety of fruit and veg a day. Find out what counts as 5 A Day .
Cut down on food and drinks high in fat, sugar and salt, such as sweets, chocolate bars, cakes, biscuits, sugary fizzy drinks and crisps, which are high in calories (energy). Consuming too many calories can lead to weight gain and becoming overweight. Get tips on how to cut down on sugar , fat and salt .
Aim to drink 6 to 8 glasses of fluids a day – water and lower-fat milk are both healthy choices.
Even unsweetened fruit juice is sugary. Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml a day – which is a small glass.
For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.
If you often feel run down, you may be low on iron. Teenage girls are especially at risk because they lose iron during their period. Try to get your iron from a variety of foods. Some good sources are red meat, breakfast cereals fortified with iron, and bread. Find out more about iron .
Vitamin D helps keep bones and teeth healthy. We get most of our vitamin D from the sun, but it's also available in some foods. Find out more about vitamin D .
Calcium helps to build healthy bones and teeth. Good sources of calcium include milk and other dairy products, and leafy green vegetables. Find out more about calcium .
Diets that promise quick weight loss are often not nutritionally balanced, meaning you could miss out on important vitamins and minerals. They also tend to focus on short-term results, so you end up putting the weight back on. Start losing weight the healthy way.
Does eating make you feel anxious, guilty or upset? An eating disorder is serious and isn't something you should deal with on your own. Talk about it with someone you trust, there are treatments that can help, and you can recover from an eating disorder. Learn more about eating disorders .

Page last reviewed: 30 July 2021
Next review due: 30 July 2024


The years-long litigation involving a Los Angeles third-grade teacher who blindfolded his students and forced them to eat cookies made with his semen ended last month with a $140 million settlement between the school district and the victims.
Mark Berndt, 63, had been a teacher with the L.A. Unified School District for 30 years when his behavior was finally exposed in 2012. A 19-year-old photo pharmacy clerk called police after the teacher brought in "bondage-style photos" of blindfolded kids, the AP reports .
Investigators uncovered a history of "odd behavior" going back to the beginning of Berndt's teaching career in the early '80s, including a cache of nearly 800 photos showing blindfolded children eating the semen cookies, eating semen from a spoon, and letting roaches crawl on them.
Lawyers for the 81 child victims claimed the district ignored more a dozen incidents, including accusations that Berndt masturbated in front of students in the early '90s.
This is perhaps the most disturbing example, per the AP :
"There were so many things along the way that were signs," [plaintiffs' lawyer John] Manly said, including photographs a parent brought to the head of the school in 2008 of a child eating a cookie covered in white slime.
"This is wrong, do something about it or I'm going to call the police," the parent demanded, Manly said. "The principal said, 'Don't call the police.'"
They didn't, largely because most of the school's students "come from poor Hispanic homes" and their parents "feared deportation."
Berndt pleaded no contest last November to charges of lewd conduct, and is currently serving a 25-year prison sentence. According to the AP, he wasn't fired immediately after his arrest, so he technically retired from teaching with pension.
A Los Angeles school teacher has pleaded guilty to a series of heinous abuses against his students, …
A former judge has been assigned to divvy up the $140 million to the children's families based on the extent of the trauma the teacher caused them, which reportedly ranges from "doing fine" to "suicidal."

https://www.nhs.uk/live-well/eat-well/healthy-eating-for-teens/
https://www.gawker.com/kids-forced-to-eat-teachers-semen-cookies-win-140-mill-1665693781
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