Week 1 - Eating well

Confident You Programme

Keeping your balance with variety and colour

Are you feeling tired, having difficulty concentrating, breaking out in spots or acne or maybe experiencing mood swings and finding it difficult to maintain a healthy weight?

If so, then the Confident YOU programme maybe for you. This is an 8-week online programme for 14 to 19 year old’s.

020 8973 3530

Disclaimer: This programme is aimed at children and young people aged between 14-19 years of age. If you have any medical conditions, please consult your doctor before starting.

This programme is designed to help you:

  • Feel good about the way you look
  • Become more active and fit
  • Make smarter choices about your well-being
  • Help you make positive changes

The Confident YOU programme can help YOU make healthier choices so you can feel more in control and confident.

As a teenager your body is rapidly growing and adapting, therefore it is important for you to get adequate nutrients. To help you achieve this, try to eat a variety of foods following the principles of the Eatwell Guide.

Do you know what the government guidelines are on healthy eating?
Having a healthy lifestyle, which includes eating well can make a positive difference to our health. The Eatwell Guide shows the governments recommendations on what makes a healthy balanced diet. In picture form it shows the various types and proportions of food. It can be applied to most people, including people of ethnic origin and vegetarians. However, it does not apply to those with special dietary requirements or medical needs – these groups can have the guide adapted to their needs by their GP or dietitian.

As a teenager there are some nutrients you may need to be aware of e.g. calcium. etc  Take a look at the NHS Healthy Eating for Teens page.

For more information about the ‘Eatwell Guide’ click on the button below.

The Eatwell Guide

Eating a healthy balanced diet does not mean you completely cut out some of your  favourites e.g. chocolates, it is about getting the balance right.

Try to consume a varied diet and reduce the amount of foods and drinks high in fat, sugar and salt.

5 a day

Fruit and vegetables

A healthy balanced diet includes having fruit and vegetables which contain a number of vitamins and minerals which your body requires. Try to eat a variety of these and aim for at least 5 portions per day.

Find out more about what counts towards your 5 a day.


To calculate your body mass index use the tool below or use this link to the NHS Body Mass Index calculator

Goal setting

Setting SMART goals can be helpful in achieving targets.

Goals should be:

Specific e.g. I will eat vegetables with my lunch and dinner

Measurable e.g. I will walk 20 minutes 5 days a week

Attainable e.g. I will switch from full fat yoghurt to low fat yoghurt

Relevant e.g. Make the goal relevant to you and what you are trying to achieve

Timely e.g. I will aim to eat 5 portions of fruit and vegetables by the end of the month

Your Goals

To help you get started and monitor your progress we have provided a table for you to complete below.

This is an example of how to complete the table:

What are your goals? What can you do to help you achieve your goals? What do you think the barriers will be? Think of ways you can overcome the barriers
What is your weight?


To lose 5kg in 8 weeks -Reduce my portion sizes
-Start exercising 20 minutes per day and gradually build up to one hour per day
-Used to large portion sizes
-Time and homework
-Use a smaller plate and include different food groups
-Replace screen time with exercise time

Simply click in the table cells and enter your text. When you are done click the buttons below to either print the table or save it as a PDF document.

What are your goals? What can you do to help you achieve your goals? What do you think the barriers will be? Think of ways you can overcome the barriers
What is your weight?

How many minutes of exercise do you do per week?

How many portions of fruit and vegetables do you have per day?

How many glasses of water do you drink per day?

Do you read food labels?

Print out your table | Save your table as a PDF


To try one new vegetable or fruit you have not tried before and use it in a recipe – remember the importance of variety!

Well done for taking the first step to a healthier you, we hope you enjoy this 8-week plan to empower you and start making changes!