Healthy eating advice for care experienced young people

Your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet. By eating a varied and balanced diet, you should be able to get all the energy and nutrients you need from food and drink, allowing your body to grow and develop properly.

But… eating healthily doesn’t have to mean giving up your favourite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate. These foods should be eaten less often and in smaller amounts.

We know that often sugary and fatty snacks are often cheaper than a piece of fruit. Sticking to a healthier diet will be cheaper in the long run because healthier foods tend to keep you fuller for longer whereas sugary snacks and drinks do not.

If you need help with budgeting for a healthier diet talk to your Pathway Advisor (PA) or the Positive Futures team.

How can I eat healthily?

  • Don’t skip meals – it won’t help you lose weight and you can miss out on important nutrients. Having breakfast will help you get some of the vitamins and minerals you need for good health. Try these healthy breakfast ideas: Healthy breakfast recipes | BBC Good Food
  • Get your ‘5 A Day’ - fruit and vegetables are good sources of many of the vitamins and minerals your body needs during your teenage and adult years. Aim to eat at least 5 portions of a variety of fruit and veg a day.
  • Healthier snack ideas:
    • Instead of crisps, try carrots and hummus.
    • If you like pizza, try making pitta bread pizzas.
    • Try having dried fruit instead of sweets.
    • Try to limit how many chocolate bars/cakes, bags of crisps you have in a week.
    • Home-cooked is nearly always healthier, try googling healthy recipes.
  • Stay hydrated - aim to drink 6 to 8 glasses of fluids a day. Water and tea with no sugar and lower-fat milk are both healthy choices.

What is my health passport?

Every 16-18 years young person will be given a health passport by a nurse from the Children Looked after Health Team.

It is:

  • A passport sized book and is unique to the person with their medical and birth history in it.
  • It can be updated at any time by you and the information in it is private and confidential.
  • You might need this information in the future if you have any medical treatment or when you access health services that may ask for your history.

It may help in the future if you need to consider any family history for your future health. If you don’t know your family medical history your PA will be able to help you make a Subject Access Request for your file. 

You can take it with you when you go to see the doctor, dentist or anyone else you might see about your health.

Your health passport also contains information on NHS departments and useful contact numbers and websites.

Getting in touch

For more information or advice, please contact the Positive Futures Team on 01793 466715 or email

Further information