Having a healthy, active lifestyle is important for all of us. It will help us maintain our our weight, and can prevent health issues when you’re older, such as diabetes, heart disease, asthma and high blood preassure.

Living a healthy lifestyle can be hard sometimes, especially when you have a busy school or work life. Trying to include healthy habits in your daily routine can make a big impact!

Eating well

Generally, eating well means eating a variety of food that is the right portion and drinking enough water to maintain a healthy body weight.

A balanced diet includes;

  • 6-8 glasses of water a day
  • 5 different fruits and vegetables
  • Some meat, fish, eggs, beans and pulses
  • Some dairy such as milk or dairy substitute – almond, soya or oat milk.
  • Meals include bread, pasta or rice

1 portion of your 5 a day could be;

  • 80g of fresh, canned or frozen fruit and vegetables
  • 30g of dried fruit
  • 150ml glass of fruit juice
  • Potato’s don’t count as 1 of 5 a day because they’re starchy! But other root vegetables like turnips, carrots and even sweet potato do!

The average intake of an adult women 2000Kcal and 2500 Kcal for men. It is important to remember that the is along side meeting the recommended amount of exercise which is 150 minutes a week of moderate intensity exercise with 2 strength training sessions. See more about physical activity here.


It is illegal to drink alcohol under the age of 18 in the UK. If you do choose to drink alcohol make sure you do so in a safe environment and speak to someone you trust if you have any concerns about alcohol.

Don’t forget alcohol has kcal too! And is basically like drinking sugar or carbohydrates. It is recommended you drink no more than 14 units of alcohol a week, and this consumption be done over a minimum of 3 days not all at once.
Check out this unit calculator to know more about what your drinking AND the Kcal information:


More about alcohol and drug use here.

Healthy weight

Body Mass Index (BMI) is one way we measure if you have a healthy weight. This uses your height and your weight to calculate BMI.

Check out this healthy weight calculator to find out your BMI

If your BMI is:

below 18.5 – you’re in the underweight range 

18.5 and 24.9 – you’re in the healthy weight range 

25 and 29.9 – you’re in the overweight range 

30 and 39.9 – you’re in the obese range  

Being overweight has an effect on your body that raises your likelihood of getting metabolic diseases such as type 2 diabetes and cardiovascular diseases. If you fall into this range you should try eating a more balanced diet and increasing the amount of physical activity you do.

Your genetics also effect your likelihood of developing certain diseases.


NHS Eat Well Guide

You can check out food facts for kids at Change4Life!

Check out change4life smart recipes app