Balanced eating means giving your body the right mix of nutrients to keep you healthy, energised, and strong. It’s about eating a variety of foods that provide everything you need to grow, concentrate, and stay active. A balanced diet helps you feel your best and keeps your body working properly.

Eating a balanced diet can: 

  • Give you the energy you need for school, sports, and other activities.  

  • Help your body grow and develop.  

  • Boost your immune system to fight off illness.  

  • Support your concentration and mood. 

A balanced diet includes different types of foods in the right amounts: 

  • Fruit and vegetables: These are packed with vitamins, minerals, and fibre. Aim for at least five portions a day.  

  • Carbohydrates: Foods like bread, pasta, rice, and potatoes provide energy. Whole grains are better for digestion and keep you fuller for longer. 

  • Protein: Meat, fish, eggs, beans, and nuts help your body repair and build muscle.  

  • Dairy: Milk, cheese, and yoghurt provide calcium to keep your bones strong. 

  • Healthy fats: Found in foods like avocados, nuts, seeds, and olive oil. These are good for your brain but should be eaten in moderation. 

  • Mix it up: Try to eat different foods every day to get all the nutrients your body needs.  

  • Portion control: Eat enough to satisfy your hunger without overeating.  

  • Stay hydrated: Drink plenty of water to keep your body and mind working well. 

  • Don't eat a lot of sugar: Avoid too many sweets, fizzy drinks, and sugary snacks to prevent energy crashes and tooth decay. 

  • Plan ahead: Planning meals and snacks can help you make healthier choices. 

  • School nurse: If you have any questions about your diet or balanced eating, your school nurse can provide guidance.  

  • NHS Eatwell Guide: Find out more about building a balanced diet on the NHS website. The Eatwell Guide – NHS. 

  • NHS Healthier Families: Offers ideas and advice to help you eat well and stay healthy. Healthier Families – NHS.