Eat right, stay fit

By Muhammad Khizar Nadeem

25 April, 2025

Practical tips, simple swaps, and a reminder that your body deserves a little love and attention...

COVER STORY

Let’s face it: we’ve all been there—binge-watching a series at 2 AM with a bag of chips in hand, surviving on energy drinks before an exam, and skipping breakfast just to grab five more minutes of sleep. While it might seem harmless in the moment, these habits sneak up on us and gradually chip away at our energy, focus and overall health.

Today’s youth are busier than ever, yet strangely more inactive. We’re glued to our screens—phones, laptops, TVs—often sitting for hours. Add irregular eating patterns and processed snacks into the mix, and you’ve got a recipe for low stamina, weight gain and even mental fatigue. But don’t worry, this article isn’t about giving you a lecture. Instead, think of it as a friendly nudge towards a healthier version of you—with practical tips, simple swaps, and a reminder that your body deserves a little love and attention.

Why eating right matters

Food isn’t just fuel—it’s information for your body. What you eat impacts how you feel, how well your brain works, how strong your immune system is and even how well you sleep. For teens and young adults, it’s even more important because your body is still growing, changing and forming habits that will stick with you for life.

Eating right doesn’t mean giving up your favourite foods or turning into a salad-only person. It means making better choices most of the time and understanding what your body truly needs.

The building blocks of a balanced diet

A balanced diet means eating the right types and amounts of food to give your body all the nutrients it needs to function properly. This includes carbohydrates, proteins, fats, vitamins and minerals and water.

A balanced diet also means not eating too much junk food, sugar, or processed foods, and maintaining moderation in everything. It’s about variety, portion control and nutrition — fueling your body the smart way!

Here’s a break-down of the basics of healthy eating:

Carbohydrates of the right kind!

Carbs are your body’s main source of energy, especially for active youth. But not all carbs are created equal. Go for complex carbs like whole wheat bread and pasta, brown rice, oats and sweet potatoes.

Avoid too many refined carbs (white bread, sugary cereals, pastries) which spike your blood sugar and leave you hungry soon after.

Proteins - your body’s building blocks

Protein helps you build muscle, repair tissue, and stay full longer. Include a good source like eggs, chicken, fish, lean beef, lentils, beans, Greek yogurt, nuts and seeds in every meal.

Fats - yes, you need them!

Healthy fats are essential for brain health and hormone balance. Choose avocados, olive oil, nuts and seeds, fatty fish like salmon. Avoid trans fats found in fried food and packaged snacks.

Fruits and vegetables - nature’s multivitamins

These provide vitamins, minerals, fiber, and antioxidants. Aim for a colourful plate—each colour offers different benefits. If you find them boring, try smoothies, fruit salads, veggie stir-fries or even air-fried veggie chips.

Water - don’t underestimate it

Staying hydrated improves your skin, digestion, energy, and even your mood. Carry a reusable water bottle and aim for at least 6–8 glasses a day (more if you’re active).

Small changes, big difference

Healthy eating isn’t about going to extremes; it’s about making small, consistent tweaks that add up over time. Simple changes like swapping soda for lemon water or coconut water, replacing chips with roasted nuts or homemade popcorn, and adding a side salad to your lunch can make a big difference. Choosing fruit or yogurt instead of sugary cookies for snacks and eating slowly to give your brain time to recognize when you’re full are easy habits that support a healthier lifestyle without feeling overwhelming.

The sedentary youth lifestyle - a sad reality

Now let’s talk about the other half of the equation—movement. Many young people today spend more time sitting than moving. Classes, assignments, gaming, endless scrolling—none of it helps our bodies.

Sedentary lifestyles, which involve long hours of sitting and minimal physical movement, can have serious consequences for both physical and mental health. One of the most immediate effects is poor posture, often resulting from slouching over desks or screens for extended periods. Over time, this lack of activity weakens muscles, particularly in the back, core and legs, making everyday movements more difficult and increasing the risk of injury. Additionally, a sedentary routine often leads to low energy levels, making it harder to stay motivated and focused. More concerning are the long-term health risks, such as weight gain, which can further contribute to conditions like type 2 diabetes, heart disease, and high blood pressure. On the mental health front, a lack of physical activity is also linked to increased feelings of anxiety, stress and even depression. Incorporating regular movement and exercise into daily life is essential to combat these effects and maintain overall well-being.

But there’s good news! You don’t need a fancy gym membership or to become a fitness model. You just need to move more and sit less.

Why exercise is a game-changer

Exercise does more than just help you lose weight. It boosts energy levels, improves sleep quality, strengthens your heart and muscles, lifts your mood and fights anxiety and improves concentration and memory.

And guess what? Once you make it a habit, you actually start craving it. Your body begins to love the rush of endorphins, the satisfaction of hitting goals, and the feeling of being strong and capable.

Finding the right workout for you

You don’t have to hit the gym if that’s not your vibe—fitness can be fun, personal, and totally flexible. The key is to find what you enjoy and stick with it. Dancing, even if it's just in your room, can be a great way to stay active while lifting your mood. Swimming or cycling offer full-body workouts that are both refreshing and effective. Sports like badminton, football, or basketball not only keep you fit but also help build teamwork and social skills. For those seeking something more calming, yoga or pilates improve flexibility, balance, and mental focus. Even something as simple as walking or jogging while listening to your favorite music or podcast can do wonders for your physical and mental health. And if you prefer staying indoors, there are countless home workout videos available on YouTube to guide you. Fitness isn’t a one-size-fits-all journey—make it your own.

If you do enjoy gyms, start with beginner programmes, and don’t feel pressured to lift heavy right away. Focus on consistency, form and gradual improvement.

Set realistic goals

Don’t expect six-pack abs in a month—fitness is a journey, not a race. The goal is progress, not perfection. Aim for 3 to 5 workouts per week, with each session lasting between 20 to 45 minutes. A well-rounded routine that mixes cardio, strength training, and flexibility exercises will give the best results over time. Keep track of your progress—not just in numbers like steps or reps, but also in how you feel, your energy levels, and your mood. And don’t forget to celebrate the small wins along the way—they’re proof that you're moving in the right direction.

Eating and exercise: the perfect duo

If you’re working out, your nutrition becomes even more important—your body needs the right fuel to perform and recover well. Before your workout, have a small snack that includes both carbs and protein, like a banana with peanut butter, a bowl of oats, or some yogurt. After exercising, it's essential to replenish your energy with a combination of protein and carbohydrates. Good options include eggs on toast, a smoothie made with fruits and milk, or a simple meal like chicken and rice. And no matter what, don’t forget to stay hydrated— water plays a crucial role in keeping your energy up and aiding recovery. Avoid exercising on an empty stomach, and don’t reward yourself with junk food after a workout—you're not undoing your hard work!

The mental health connection

Eating well and staying active has a powerful effect on mental health, especially for today’s youth who often face immense pressure from academics, social expectations, and uncertainty about the future. A healthy body lays the foundation for a healthy mind. Nutrients like omega-3 fatty acids found in fish and nuts support brain health and improve cognitive function. Exercise helps release moodboosting chemicals such as dopamine and serotonin, which can ease anxiety and lift your spirits. Staying hydrated reduces headaches and fatigue, while regular, balanced meals help keep your mood and concentration steady throughout the day. Small lifestyle changes can make a big difference in how you feel mentally and emotionally.

Stay on track

Don’t skip meals, especially breakfast. It kickstarts your metabolism.

• Avoid crash diets or excessive calorie-cutting—they don’t work long-term.

• Sleep well—poor sleep messes with hunger hormones and weakens immunity.

• Be kind to yourself—it’s okay to have a chocolate bar once in a while.

• Surround yourself with support—work out with friends or family, and follow fitness pages that inspire you.

The bottom line

You don’t need to be perfect to be healthy. You just need to be aware. Your body is with you for life—treat it like your best friend. Feed it with good food, move it daily, and rest it when it’s tired. Don’t follow extreme trends or celebrity diets—just stick to balance, variety, and consistency.

You are smart, ambitious and capable of so much. Just imagine what you can achieve when your body and mind are both in top form. So, the next time you think about skipping a meal or lying in bed all day— pause, breathe, and remind yourself: you deserve better. Start small. Start now. Your future self will thank you.