• Meat, fish and beans
• Bread, cereals, potatoes, pasta and rice
• Fruit and vegetables
• Milk and dairy foods
• And lots of water

But avoid eating too many foods that contain a lot of sugar and fat…Sweets, cakes, puddings, fizzy drinks, butter, margarine, crisps, chips

• Eat a good meal (main course and dessert, or main course and salad) at least once every day.
• Eat 5 servings of fruit and vegetables a day.
• Choose different coloured fruits and vegetables. You’ll get a wider variety of nutrients.
• Eat breakfast every day . You’ll stay full for longer throughout the day
• Avoid fizzy drinks - one bottle or can could contain up to 10 teaspoons of sugar (that's more than a bar of chocolate!).
• Drink up to 6 glasses of water a day. It stops you feeling tired and keeps you hydrated, which is really important, especially when taking part in sports and other physical activities.
• Eat more oily fish to improve your brain power and increase your level of concentration - perfect for exam time.
• Don’t snack on packets of crisps and biscuits, but choose fruit instead, and keep your skin looking great.
• Eat bananas as a quick and simple food that can fill you up while on the go.
• If you have sandwiches, then make them with wholemeal bread and healthy fillings like tuna salad, grilled chicken or vegetables.
• Never underestimate the good old potato. A baked potato with tuna and salad is a great source of energy and also fills you up for hours. Remember to eat the skin - it contains more vitamins and minerals.

Junk food tends to describe foods that are high in calories, sugar, fat or salt and that offer little nutritional value. It can include chocolates, biscuits, cakes, burgers, chips, pizza and fizzy drinks.

Eating too many of these foods will not keep your body working well on the inside or looking great on the outside. So junk food isn’t all that great. It definitely isn’t the best choice you can make when it comes to grabbing a quick bite.

Certain types of junk foods like chocolate give you an immediate energy rush, but this burst of energy lasts only for a short amount of time and can leave you feeling tired and hungry much more quickly than if you eat slow release energy food like potatoes, pasta or vegetables, which keep you active for longer.

If junk food is a major part of your daily diet it can cause spotty skin and make your hair and nails weak. There can also be some serious long terms effects like heart disease and obesity.

Some of the flavourings and colourings found in junk food can be linked to asthma and rashes.

If you eat 1 (45g) chocolate bar, 1 (35g) packet of crisps and 1 can (330ml) fizzy drink every school day, it will result in an extra 559 kilocalories per day. If you do it every day for a whole school year, you will eat the equivalent of 20 (250g) blocks of butter, 41 salt sachets, 11 kilograms of sugar. And it would cost around £235 - the same price as a 12-month mobile phone contract with 500 minutes and 300 texts.

An obese teenager is 70 per cent more likely to become an obese adult, with an increased chance of heart disease, diabetes, cancer and death.

Overweight or obese adolescents tend to leave education earlier, and as adults they earn a household average of £3,500 less each year, and are 20 per cent less likely to marry.