Military Preparation College

5 top nutrition tips for healthy lifestyles

24th February 2017 Highlight PR

We all need food and drink to survive. But this isn’t what eating should be all about.

What you eat has a huge impact on your body; it affects how you feel physically, how you look and it can even feed into your mental health. When partaking in high amounts of physical activity, like our staff and learners do at MPCT, the food that you eat becomes even more important.

But don’t panic, it’s not about cutting calories or banning your favourite meals. We simply recommend a balanced lifestyle and eating food that fuels your daily routine.

Makes these easy changes to feel on top of the world.

  1. Eat a good breakfast

A hearty breakfast at the start of each single day is vital. Think break-fast; if you don’t eat it, you will soon run out of energy and need a break, feeling lethargic.

Not eating breakfast will make you more likely to consume extra calories during the day as you will feel the need to over-eat during other meals to compensate. Skipping it also slows down your metabolism, meaning your body will store fat calories.

On weekday mornings, we recommend a bowl of porridge. It’s quick, cheap, high in fibre which fills you up and prevents over eating. It also has a high number of complex carbs which digest slowly and keep you feeling energised for longer. Adding fruit or honey are healthy ways to make it even tastier.

On a weekend, why not treat yourself to eggs and avocado on wholemeal toast? Like porridge, it will keep you satisfied for longer and help prevent low blood sugar fluctuations.

  1. Stay away from fizzy drinks

What you drink is highly important, yet many of us are guilty of opting for a can of pop instead of a bottle of water.

When you drink a sugary drink your blood sugar rises and then quickly falls again, meaning that although you have a sudden burst of energy, it doesn’t stay around for long. Therefore, if you gulp down a can of fizz before a long work out, you will soon feel fatigued, hungry and unable to perform to the best of your ability.

Other benefits of water are its ability to energise muscles and keep your skin looking good. Failing to drink enough of it can even make it harder to concentrate and think.

  1. Use lunch time to refuel

If you have spent a morning partaking in physical activity, it’s inevitable that you will feel tired by lunchtime. Use this time of the day as a chance to recharge your batteries and refocus.

To provide you with lots of energy for the afternoon we recommend a lunch high in carbs and protein such as tuna pasta, along with nuts (a good source of fat) and fruit. Stay away from chocolate and crisps, they won’t help with the mid-day slump or your weight.

  1. It’s not about cutting things out completely

We understand that sometimes all you want is your favourite take away or sweet treat. Luckily, we don’t suggest that you stop enjoying these completely; it’s about having it every so often and not when you have a physically demanding day.

Having the occasional Saturday night takeaway won’t hurt in the long run, and it will help with keeping the motivation to eat well going the rest of the time.

However, despite what a lot of people think, healthy food can taste good too! Here are some simple ideas that you can try:

  • Make pancakes from just three ingredients: bananas, eggs and peanut butter
  • Have spaghetti made from zucchini instead of pasta
  • Grate cauliflower to make rice – from this you can make a healthy egg fried rice
  • Have honey or peanut butter to satisfy sweet cravings


  1. Eat an amount of calories that supports your lifestyle

Being healthy isn’t about how little calories you consume each day. In fact, eating too little can be just as bad for you as eating too many.

It’s recommended by the NHS that a boy of 16 should consume 2,964 calories a day, at 17 should consume 3,083 and at 18 should consume 3,155. A girl is advised to eat 2,414 at 16 and 2,462 at 17 and 18[1]. It’s especially important to eat this many when exercising frequently as you need so for energy.

In order for a diet to be balanced it should include at least five portions of fruit and vegetables a day, a variety of carbohydrates, some dairy (low fat when possible), and foods that are high in protein such as meat, fish and eggs.

At MPCT, health and fitness is highly important and we want to ensure that each and every learner can reach their full potential. Our unique active learning approach means that young people are able to thrive physically and eating well can support this lifestyle further.

The Military Preparation College welcomes applications and enquiries from both prospective learners and parents and guardians. Information sessions are held every Thursday from 10am - 12noon and 2pm - 4pm. Those interested in finding out more can call 08442 438438.


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