Top up your immunity with zinc-rich foods, such as shellfish, nuts and lean meats. Surveys show this age group is often low in iron, so make sure you have lean red meat and eggs at least twice a week. For veggies, include plenty of dark-leafy-green veggies, such as spinach, kale and broccoli, as well as pulses. And try to eat these with foods rich in vitamin C, such as tomatoes, or add a squeeze of lemon juice to aid iron absorption. bones will reach their maximum strength at this time too, so make sure you have three servings of dairy foods each day – a matchbox- size piece of cheese, milk on cereal and around 75g (3oz) yogurt all count as a serving to give you the calcium you need.
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