Diet, Activity and Health

Want to know the secret to feeling amazing and avoiding serious health problems? It all comes down to what you eat and how much you move! A balanced diet based on the Eatwell Guide gives your body exactly what it needs – not too much, not too little.

When people eat too much or move too little, obesity becomes a real problem. Think of it like a simple equation: if energy in (food) is greater than energy out (activity), you gain weight. Body Mass Index (BMI) helps doctors work out if someone's weight is healthy using the formula: weight ÷ (height in metres)².

Poor diet choices seriously increase your risk of cancer, heart disease, weak bones, and anaemia. The good news? You can slash your chances of heart problems by 80% just by eating better, moving more, and making smarter lifestyle choices. Key changes include eating more oily fish, cutting down on salt, and loading up on fruits and vegetables.

Remember: Different age groups need different amounts of activity – teens like you need at least 60 minutes of physical activity every day, mixing up the intensity to keep it interesting!

Energy, Nutrients and Digestion

Your body is basically a brilliant machine that needs fuel to keep running – and that fuel comes from energy in food and drinks. Everything from your heartbeat to your homework needs energy, and different people need different amounts depending on their age, size, and how active they are.

Macronutrients are the big three: carbohydrates, proteins, and fats. These provide energy and help build your body. Micronutrients (vitamins and minerals) are needed in tiny amounts but are absolutely crucial for staying healthy. Fat gives you the most energy per gram (9 calories), whilst carbs and protein give you about 4 calories each.

Digestion is your body's amazing way of breaking down food so you can actually use it. The process has four main stages: ingestion (eating), digestion (breaking down), absorption (taking in nutrients), and elimination (getting rid of waste). Your digestive system works like a conveyor belt, processing everything you eat from mouth to... well, you know!

Top tip: Protein contains amino acids – think of them as building blocks that your body can't make on its own, so you must get them from food!

Food Hygiene

Nobody wants to spend their weekend being sick from food poisoning – trust me, it's absolutely horrible! Food poisoning happens when harmful bacteria or toxins get into your food, usually through poor hygiene or incorrect storage.

Cross-contamination is your biggest enemy in the kitchen. This happens when bacteria jump from raw foods (especially meat and fish) onto cooked food or clean surfaces. Always store raw meat at the bottom of the fridge in sealed containers, and keep cooked foods above them.

Temperature control is absolutely crucial for food safety. Remember these key numbers: store food below 5°C, keep hot food above 63°C, and cook food to at least 75°C in the centre. Use-by dates are serious business – ignore them at your peril! Unlike best-before dates, which are just about quality, use-by dates are about safety.

Allergens can be life-threatening for some people. The law requires clear labelling of 14 major allergens including nuts, milk, eggs, and gluten. Always check labels carefully, especially if you're cooking for friends.

Essential hygiene routine: Wash hands thoroughly, tie back long hair, wear a clean apron, and check all use-by dates before you start cooking!