Ever wonder what goes into making your body the well-oiled machine that it is?


During your tween years, your body goes through many physical changes that need to be supported by a healthy diet. By eating a varied and balanced diet, you will be able to get all the energy and nutrients your body needs.

What is a good diet?


  • Protein helps your body grow and build muscle. Good sources include eggs, dairy, nuts, peanut butter, and lean meats (like chicken).


  • Iron is most important at your age as you grow and develop. Good sources include dark meat, leafy greens, raisins, and some cereals.

Vitamin D

  • As you grow, it’s important to maintain healthy bones. Good sources include fish, dairy, and egg yolks. Surprisingly enough, you can also get Vitamin D from direct sunlight.


  • Calcium helps various parts of your body function, including your bones, muscles, and nerves. You can find calcium in milk, cheese, yogurts, and other dairy products.

Warning signs that you are not eating a good diet?

  • Sluggishness
  • Get sick easily
  • Irritable
  • Over or underweight

Tips for Healthy Eating:

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Don’t skip breakfast.

Skipping breakfast makes your metabolism slower and you miss out on important vitamins to get your day started. Eating breakfast gives you more energy and helps keep your metabolism moving.

Stay hydrated.

Aim to drink eight glasses of water each day and have a glass when you first wake up in the morning. Drinking enough water helps your body function properly.

Get your 5 servings of fruit and vegetables a day.

Eating at least five servings of a variety of fruits and vegetables helps your body get important nutrients and minerals needed for your body to grow.

Limit saturated fats,trans fats, added sugars and sodium.

Eat saturated fats, trans fats, and sodium in small quantities. Try to avoid added sugars by skipping sugary drinks, desserts, and processed foods because they provide no nutritional benefits to your body.