Go easy with sweets, ice creams, chips, fatty pork products (ham, sausages...) and cheese: they are full of fat. Don't have too many sugary drinks. Same for candies and drinks with artificial sweeteners.

HOW MANY PORTIONS A DAY?

• 2 plates of pasta or rice (or soup with pasta, rice or barley) and two possibly whole-wheat ones,

• 3 portions of raw or cooked vegetables,

• 2/3 of fruit in season

• 2 glasses of milk or yoghurt

• 1 plate of fish, or meat or legumes or cheese or 1 egg.

WHY IS IT GOOD TO EAT WELL?

Eat this, don't eat that... Ooooh! How boring when parents and teachers proffer the advice. Yet, they are right in a way. Since one who does not eat properly, could end up like this...
When you eat badly you become more easily exposed to the effects of viruses and bacteria. The "soldiers" (the white globules) of your immune system function less, are not as shielding and you fall ill more easily. So boring those days spent in bed with fever!
Chubby cheeks and little fat rolls on your belly? Sure: you become fat when you don't do enough sport and eat badly.
For instance: too many chips, cakes, sugary drinks. No breakfast and continuous munchies. CAREFUL: your muscles do not take shape without proteins, for our body what are bricks for a house. Especially rich in proteins are fish, meat, eggs, milk, legumes. In bread and pasta, as well.