FH-ADO-048 · ages 10-19
What Should I Eat for a Healthy Brain, Better Mood and School Energy?
Daily Wellbeing, Confidence & Self-Management
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Get help nowYour brain runs on regular meals, iron and hydration. Skipping breakfast and running on sugar is the most common reason for mid-morning crashes at school.
What's happening
Teenage girls have high iron needs because of periods, and low iron shows up as tiredness, poor concentration and irritability long before anaemia is diagnosed. Steady blood sugar from protein and whole grains keeps focus even.
Usually normal
- A bigger appetite during growth spurts
- Cravings before your period
- Enjoying takeaways sometimes
Get checked if
- Skipping meals to control weight
- Constant tiredness, breathlessness or pale skin — ask for an iron test
- Dizziness or fainting
Your next step
Add one iron-rich food a day (beans, spinach, red meat, fortified cereal) with something containing vitamin C, and never leave home without eating something with protein.
Printable packs
- Food, Mood and School-Energy Tracker