Want to feel great? Then think about what goes into your body. Fast food can bog you down. Eat well and you'll be stronger, have better concentration and more stamina. Your hair, skin, teeth and nails will show the results – and you’ll feel better, mentally and physically.

Here are a few simple tips for better food and beverage choices: 

1. Keep your balance. Experts say you need at least 40 different nutrients for good health. Try to eat a variety of foods most days. Include fruits, vegetables, nuts, legumes (such as dried peas, beans and lentils), whole grain cereals, lean meat, skinless chicken and low fat dairy products.
   
   
2. Get the day off to a good start. Before school, build a breakfast around healthy foods like fruit, low sugar cereals, hot oatmeal, rice, whole grain breads, bagels, English muffins, smoothies and yogurt. See the tip sheet Breakfast Does Every Body Good.
   
   
3. Say NO to supersizing.   Have you noticed portions seem bigger today than they were when you were a kid? It’s not your imagination. But few of us need all that food – and none of us needs all the extra calories, fat and sugar that come with a large, biggie or supersize meals.
   
   
4. Keep it interesting. Food doesn't have to be boring. Try something different like wraps and rice cakes, tortillas, crisp breads and chapattis, naan and corn cakes as alternatives to bread.
   
   
5. Be lean with meat. Choose lean meats, fish and skinless chicken in place of sausages and processed meats.
   
   
6. Not mad about meat?   How about trying some of the protein-power alternatives like lentils, tofu, dried peas, eggs, cheese, chickpeas, baked beans and kidney beans.
   
   
7. Choose low fat milk products. Make low fat milks, yogurts and cheeses your choice. Or consider the non-dairy alternatives such as calcium fortified soy milk. Salmon with bones, almonds, baked beans and broccoli are also good sources of calcium.
   
   
8. Get out of food ruts. Avoid ordering the same foods at lunch from the school store or only eating your favourite foods.
   
   
9. What have you got for lunch? A healthy lunch should include fruit, vegetables, meat or alternatives, dairy products, whole grains and water. If you’re still hungry and need more energy, go for low-fat, high-fibre or otherwise healthy alternative like pretzels, granola bars, a baked potato or tortilla chips.
   
   
10. Think twice about take out. There are lots of healthy take out options to choose from. Try sushi, pita wraps, baked potatoes, souvlaki, kebabs, vegetable or seafood pizzas, tabouli, falafels, steamed rice with vegetables, rotisserie chicken or grilled fish. Healthy desserts include fruit salad or a fruit smoothie.
    
    
11. Listen to your stomach. Eat until you've had enough, not till you're full. Your stomach will let you know the difference. (And eating more slowly will give your stomach time to send the “full” message to your brain before you overload!)
    
    
12. Avoid comfort eating. Notice if you're eating simply because you're bored, sad or lonely. These can lead to bad eating habits later in life.
    
    
13. Cut out TV dinners. Try to avoid eating in front of the television or computer screen.
    
    
14. Feed your growth spurts. There's a good reason why you may feel hungry all the time. It's probably a growth spurt so keep up your vitamins, minerals and calories with healthy, fresh food.
    
    
15. Go for healthy snacks. Snacks between meals are okay but keep them healthy. Grab a piece of fruit, a cob of corn or a tub of low fat yogurt, tuna salad, nuts and dried fruit, sandwiches or lower fat cheese.
    
    
16. Be colourful. When you eat fruits and vegetables, look for a variety of colours including yellow, orange, green, purple and red with choices such as peppers, berries, eggplant, sweet potato, tomatoes, plums, berries, mangoes and melons.
    
    
17. Go for whole fruits. You’re better off choosing a piece of fruit over a serving of fruit juice. Juices do contain energy, but whole fruits have fibre that helps to fill you up.
    
    
18. Hydrate with water.  Drink water as your first option before reaching for juices, soft drinks or energy drinks.
    
    
19. Keep a water bottle. Carry a water bottle with you every day and refill it often.
    
    
20. Stay focused. Improving your eating habits for a day or even a week isn't too hard. The trick is keeping it up. It helps to involve family and friends in your plans to eat healthy – especially the people preparing your meals.
    
    
21. Go easy on supplements. With the right variety of foods, you won't need vitamin supplements or body building powders.
    
    
22. Get help if you need it. If you need help or have any questions about making changes to your food habits, talk to Dial-A-Dietitian.
    

This information was adapted from the “Go for your life” campaign with kind permission by the Victorian Government, Melbourne, Australia.