• Eat a variety of foods through a balanced diet, including three meals and two snacks a day - a good guide is to allow one-third of your intake from breakfast and snacks and two-thirds from your lunch and evening meal.
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you are exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass development and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods. And remember - although osteoporosis is more common in post-menopausal women, it does occur in men too - one in five men over the age of 50 will break a bone because of osteoporosis.
• Include iron-rich foods, especially from animal sources, in your daily diet.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week.
• Say "No" to drugs, which includes alcohol and cigarettes - arrange a game of football or a bike ride with your friends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun.
• Share your worries with someone you can confide in - there is always someone who can help.
And finally - live sensibly and you'll increase your chances of enjoying good health!
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