![]() ![]() Try to use oils in small amounts for cooking or salad dressings. Eating too much fat and oil can result in you putting on weight.You’ll need three and a half serves of dairy food a day to meet your needs. Dairy foods like milk, cheese and yoghurt help to build bones and teeth and keep your heart, muscles and nerves working properly.If you are vegetarian or vegan and do not eat meat, there are other ways to meet your iron needs, for example, with foods like baked beans, pulses, lentils, nuts and seeds. Fish is important for your brain, eyes and skin. Include meat, chicken, fish or eggs in your diet at least twice a day. Not enough protein is common when you go on strict diets. Not eating enough protein when you are still growing, or going through puberty, can lead to delayed or stunted height and weight. Protein is needed for growth and to keep your muscles healthy. If you don’t get enough iron, you can develop anaemia, a condition that can make you feel tired and light-headed and short of breath. If you are menstruating or have your period, this leads to loss of iron. ![]() Iron is needed to make red blood cells, which carry oxygen around your body. beans and lentils) are good sources of iron and protein. ![]()
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