The way to eat yourself fitter is not to diet one week and binge the next, confusing your body with a yoyo effect. It requires you to make how you eat an integral part of your lifestyle.

Body Mass Index

Don't forget you are what you eat. Do your best to eat healthily, drink plenty of water and do some exercise. The Body Mass Index (BMI) chart below gives you an idea of what yur average weight, against your height should be. The redarea means your BMI is over 25 and you are overweight. The white section is a BMI of 20-25 which is normal weight to height. The blue section indicates a BMI of uder 20 which means you are clinically underweight.

Managing your 4 main food groups

Fats and sugars: The way to moderate the amount of fat and added sugar in your diet is to cut down on 'extras' like sugary snacks between meals and sugary drinks.

Proteins: Proteins are made up of amino acids which come from the food we eat. They are vital for the body to maintain healthy tissue and make repairs. Amino acids can be found in red meats, poultry, nuts, beans, peas, tofu and soya products.

Vitamins and minerals: Vitamins and minerals elp cells to grow and repair themselves. Minerals like calcium are very important for bone growth and reducing the risk of osteoporosis. It is vital to eat 5 portions of fruit and vegetables a day to keep yourself healthy.

Carbohydrates: Carbohydrates give you starch and fibre. These fill you up but are not fattening like cakes which are full of fats and sugars. Cereals and wholegrain bread are great providers of fibre which helps the digestive system. Eat a good breakfast filled with carbohydrates to 'stoke the engine' for work and learning.