Lunch: Lunchbox provided at school, usually rice with pork chop or pasta with tomato meat sauce

Snack: Occasionally, small packet of biscuits

Dinner: Chinese meal with steamed fish, a beef dish, stir-fried Chinese vegetables and bowl of white rice; apples and oranges

Drinks water throughout the day

Eating out with friends: Usually at a cafe in Causeway Bay, steak with rice or potato, tea or coffee with milk

Eating out with family: Usually Shanghainese food, noodles, steamed pork dumplings, vegetables, soybean milk

Favourite food: Desserts, especially cheesecake

Hates: Chinese dried oysters

Lifestyle: One PE lesson at school, which includes football, hockey and soft ball. Occasionally plays badminton with friends.

Wynnie says: Gloria loves playing racquet sports such as hockey, badminton and soft ball, but, like most teenagers who are studying for exams, she finds it difficult to schedule these leisure activities into her weekend routine.

Taking whatever exercise comes her way, such as jogging around the park, doing some housework or walking up the stairs instead of taking the lift or escalator, will help Gloria build more aerobic exercise into her daily routine.

Gloria likes eating fruit and vegetables and so would have no difficulty adding a piece of fruit to her breakfast and lunch meals.

A couple of tablespoons of dried raisins or apricot added to her breakfast cereal would boost her iron and fibre intake. A pear or banana as dessert for lunch would add vitamin C, fibre and potassium to her diet.

Potassium is needed for nerve and muscle function. Diets which are rich in potassium and low in salt protect against the development of high blood pressure.

Tomato treat

Tomatoes and tomato products such as ketchup, soup and sauce may have long-term health benefits. Tomatoes are excellent sources of vitamins A and C as well as a compound called lycopene. Lycopene gives tomatoes their red colour. Research shows that lycopene, which protects against the development of some cancers and heart disease, is more readily absorbed by the body if the tomatoes are cooked or have been heat processed.

Oil on the brain

Oily fish such as salmon, tuna (fresh, not canned), pilchards, mackerel, sardines, eel and swordfish can help boost your brain power. Oily fish is a good source of omega-3 fats. These fats are found in large amounts in the brain and are important for the development of brain and nerve cells, especially before birth and in the first few years of childhood. Research has shown that people who traditionally eat large amounts of these fats, such as the Japanese, score higher on IQ tests than those who don't.

Milk matters

Cow's milk is available in a variety of forms based on how much fat it contains. Full cream or whole milk contains around 4 per cent fat while reduced fat or semi-skimmed milk contains about half as much fat. Skimmed milk contains less than 1 per cent fat.