What you eat can make a BIG difference in how you feel (and grow). Use these top tips to get the best start on eating well.

1. Begin your day by eating a wholesome breakfast with something like porridge or eggs - you need to feed your brain cells.
2. Fruit and vegetables are healthy, so make sure you eat several servings every day.
3. Avoid greasy, fried or unhealthy fast foods or junk foods. It’s nice about once a week as a treat if you are craving it, but it should never be part of your daily food.
4. Choose ‘real foods’ over processed foods. Things like bread and pasta have all been refined or changed. If there’s a choice, opt for food like potatoes, eggs, rice, corn, fruit or vegetables that doesn’t come out of a box or a wrapper.
5. Avoid fizzy drinks or juices they are loaded with unhealthy sugar that can lead to weight gain.
6. Limit how much tea or coffee you drink in a day.
7. Avoid alcohol. It is unhealthy for you and leads to excess weight.
8. Make sure you eat from all the different food groups - your body needs a mix of vegetables, fruit, proteins, good fats and carbohydrates.
9. Eat all food in moderation. Overeating will lead to weight gain. Remember your stomach is the size of your fist, so meals should not be too large, or too small.
10. Drink plenty of fresh, clean water.

If your family does not have good eating habits or a healthy diet, try to take control of your own food. Offer to cook, prepare your own lunches and snacks. That way you can manage your own weight and body.