It is recommended that young people enjoy five meals at regular intervals each day, i.e. breakfast, lunch, snack, dinner and an evening snack. A varied and balanced diet is important for your health and wellbeing. Try to consume around 400-500g of vegetables each day and around 800ml of dairy, some of which can be in the form of cheese. If there is a lack of calcium in the diet, calcium supplements can be added. It is a good idea to have fish twice a week. It is recommended that under-18s take a Vitamin D supplement of 10µg per day around the year.
If it is felt that you would benefit from additional support in this area, the nurse can provide a referral to a dietitian. You can book the appointment with the dietitian yourself according to the instructions provided by the nurse. All appointments are free of charge.
You will need around 8–9 hours of sleep each night. In the evening, it is a good idea to spend some quiet time winding down and getting ready for sleep. Insufficient or broken sleep can impair your memory and learning, both during your studies and leisure activities. You are also more susceptible to accidents when tired as your concentration is affected.
It is recommended that you do two hours of physical activity every day. Some of this can come from ordinary everyday activity, such as walking to school. Exercise benefits your breathing and circulation, helps with weight control and reduces your risk of falling ill. Exercise can prevent many diseases and is also an effective tool in the management of many medical conditions.
Exercise improves your memory and concentration and makes it easier to fall asleep. It also improves the quality of your sleep. Consequently, exercise can help you to learn new things and leaves you feeling more energised during study and your leisure activities. It also a great way to boost your mood and self-esteem. Often activities involving exercise are also an opportunity to meet new people and enhance your social skills.
Drugs and alcohol
Illegal drugs and alcohol are detrimental to children’s growth and development. It is against the law for under-18s to buy or consume alcohol.