Our Advice Blog


Eating your way to a better you!

#askvicki , #healthydiet

During your teen and pre-teen years you’re going to be using up a lot of energy and to keep your body in tip top condition it’s time to consider your diet.

Unfortunately at the time when girls need to pay attention to their diet, obsessing about how much they weigh starts to become a serious issue, with many girls thinking the way to the perfect body is to diet. It’s believed that up to 50% of teenage girls will have tried one form of dieting before their 16th birthday. But skipping breakfast, snacking at lunch and then picking at dinner are all habits that if you’re not careful can cause problems with weight in adult life.

The key to maintain a healthy weight is choosing the right foods and two of the most important nutrients for a teenager are iron and calcium.


Calcium is as important for teenagers as it is for babies and helps ensure bones and teeth continue to grow. Of course milk is one of the best sources of calcium and a far healthier option to fizzy drinks too! Low fat yoghurts and cheese are also good sources of this necessary nutrient. And if you’re a vegetarian eating and drinking these food types should meet all your calcium requirements.


Iron is a much needed mineral for our bodies, it is essential for healthy blood and a lack of iron can lead to a condition called anaemia, which can often result in tiredness, difficulty in concentrating and a shortened attention span – all of which can affect studying at school especially at exam time. Girls are especially vulnerable to anaemia when they start their periods.

Meat and especially red meat is one of the best sources of iron and yummy foods like lasagne, cottage pie, beef burgers eaten once or twice a week will keep your iron levels high.

If you’re a vegetarian eating iron-rich food types such as beans, whole grain cereals, leafy green vegetables such as cabbage, spinach or watercress are all good sources of this mineral.

Here’s a clever tip for helping iron to be absorbed into the body – drinking a small glass of fruit juice, such as orange juice with meals will not only help with your iron levels but is also a great source of Vitamin C another vital nutrient for teenage girls.

Watch out for our next blog, with three great recipes to keep you healthy and energised during the day.


Add your Comment







To Honeycomb

Hi, just something you could try is use the sugary treats you are addicted to as a reward. Like say " once I have done a workout, I can have a bar of chocolate" or " when I have finished my homework, I can have some sweets" . Hope that helps it is just an idea. Also @ # YOURB-Y-O-U-T-I-F-U-L, well said I agree I am in the same boat as you :))


I really hate how people say fat-shaming is bad, but then they think skinny-shaming isn't. It's always all about losing weight and all, but what about people like me? It sucks I can't gain weight, no matter how much I eat. I've had multiply old friends say I'm gross and I'm a bag of bones. It really puts you down because nowadays society tells all of us young girls how we need to look and what's called "pretty". just because I might be smaller doesn't mean I'm not pretty. I don't have to have a big butt and boobs to be accepted. I am who I am and I can't change a thing. And I feel like people who try to lose weight, even when they do reach a healthy weight still don't know what it's like to be thin. You are told to go eat more, "go eat a burger". It really makes me sick, and btw I eat A LOT for my weight. Anyway, I just wanted to say this because it's always avoided. Love y'all xx


i'm so unhealthy, I eat two popsicles a day which is so much sugar, and when I do make a plan to not eat one I bail out at the last second because i'm so addicted to sugar. :( Any advice anyone?


i eat so unhealthily i really need help. I have like two popsicles a day and there is so much sugar. :((( I need help, andy advice anyone on maybe how to space out how many popsicles I eat.? I i end up making a plan, then I bail out last minute cuz I'm addicted to sugar. :(

Strawberry 3 TO CRAZY HONEY

Hi, crazy honey, here are a few things you could try ... 1) be like " oh mum you work so hard that maybe you should have some time off from cooking" and then say " maybe I could cook one time next week". 2) show them this and other websites and explain that it is very important for a teen to be healthy as we are doing lots of growing. Hope it helps xx

Re: #E

I’m so sorry you feel this way. A lot of the time we think about body shaming in regards to plus sized or mid size people (who of course are incredibly important and beautiful), and neglect those who experience skinny-shaming. I know I myself am guilty of it. I often look at girls who are far skinnier than me and feel bad about my body. When I tell them they are skinny, it’s meant to be a compliment, but really I should focus on complimenting other aspects of them, such as their personality, or qualities. Remember: you are beautiful. No matter what you see in the mirror, I guarantee there will be many people who see you as the amazing, incredible person you are. However, if you are struggling with your weight, speak out and tell someone. It’s no use suffering in silence. Ask your parents, teacher or a trusted friend to help you out. Don’t hate on yourself. I hope this might have helped anyone who feels this way about their body. You go girl x


I've being really struggling with food as a fat teenagers but hope that those informations will help me !


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