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The primary thing that all you teenagers should know is that good looks and a clear glowing skin do not come from lotions and face packs. Good nutrition is the primary factor that brings out the spark in you. You glow with good health.

• Want to fight acne? Change your diet. It should be low in fat and sugar and rich in fibre, fruits and vegetables. Your skin will clear up quicker. And what`s more, such a diet will help prevent acne.

• Too much sugar in your diet can lower your resistance to bacterial infection. Avoiding excess of sugar makes sense.

• No matter how well balanced your meal is, you still need to take vitamin supplements. Take your multivitamin tablet along with a good meal, not a light snack.

• Many associate lack of nourishment with poverty. That`s far from true. Many people are overfed but undernourished. In other words, they`re stuffing themselves with the wrong kinds of food while avoiding the right kinds.

• Teenagers who are heavier than they should be, should have fewer carbohydrates and more of protein, fruits and vegetables.

• Snacks, by themselves are not unhealthy. We all need to eat snacks every now and then. But it is the kind of snacks that we normally choose that is bad for health. The next time you`re in a mood to munch, choose some carrot sticks or fruit to chew on. Natural foods are healthy. Processed foods aren`t.

• Avoid alcohol. Invariably, teenagers tend to eat high fat food when they drink alcohol. Besides, alcohol has a tendency to dehydrate.

• Drink plenty of water. You need lots of it. In fact, the human body comprises largely of water. It helps to regulate body temperature, and protects joints, organs and tissues by cushioning them. Water also eliminates toxic wastes. Undigested food sometimes gets stuck to intestinal walls. And it becomes toxic with time. Toxins are literally slow acting poisons, which affect the body slowly but surely. Water helps flush out and rid the body of these toxins.

• Eat green vegetables. They have the capacity to ward off diseases. Green vegetables have chlorophyll, which contains magnesium and iron. This helps enrich our blood and make us stronger and more energetic. It also helps increase our intake of oxygen. Green vegetables also improve digestion and encourage the elimination process.

If you eat healthy, you live healthy. Good food helps prevent diseases. Remember, prevention is better than cure.