Healthy eating for you!
Our gluten-free food guide pyramid shows you which foods will help you maintain a healthy diet. You should eat a lot of the foods at the bottom, less of the those in the middle and only a small amount of those at the top.
Fats and oils contain important substances which the body needs. The best is oil manufactured from plants, such as olive oil or pumpkin seed oil. Fats originating from animals, for example butter, should only be eaten in moderation as these are not very good for you. By the way, (unhealthy) fats are also hidden away in sausages, cream and sweets! It's ok to enjoy your food, but refrain from eating sweets, savoury snacks and sugary drinks as these are not good for you and will make you fat if you eat too many of them!
Meat, fish and eggs contain many nutrients your body needs to grow. Pulses, such as beans, lentils and peas are also healthy. You should either eat one portion of fish or meat each day, ideally lean beef or poultry. Pulses can provide some variation (twice a week). Eggs should not be eaten more than twice a week. Milk and dairy products such as yoghurt, cheese and curd cheese are particularly good for your bones and teeth.
Cereal-based foods such as gluten-free bread and pasta, potatoes and rice contain many substances which supply energy quickly to the body and make you feel satisfied. You should eat something from this food group with every main meal i.e. three portions a day. However, you are better off eating boiled or jacket potatoes rather than chips as these are easier to digest and far healthier!
It's a well-known fact that fruit and vegetables are healthy. This is because of the many healthy nutrients they contain. You should eat three portions of vegetables and two portions of fruit every day.
You should drink a minimum of 1 to 1.5 litres every day, preferably in the form of unsugared drinks, for example, tap water, mineral water, unsugared fruit or herbal teas, and diluted fruit or vegetable juices. You should also avoid coca cola and sweet-tasting soft drinks! These contain large quantities of sugar and other unhealthy ingredients!
Regular exercise does you good – particularly if you can get out in the fresh air. Go outside to play, run and mess about as often as possible. I'm sure there's a playground, field or park near to you…
You could also look at taking up a sport, something you will really enjoy, which could be anything from football or cycling to gymnastics. Take the stairs rather than the lift. If possible, walk or cycle to school rather than getting a lift from your parents in the car.
