- Food is Fun… Enjoy your food
- Breakfast is a very important meal
- Eat lots of different foods every day, variety is the recipe for health
- Which group would you tip for the top? Base your food on carbohydrates
- Gimme five! Eat fruits and vegetables with each meal and as tasty snacks!
- Fat facts. Too much fat is not good for your health
- Snack attack! Eat regularly and choose a variety of snacks
- Quench your thirst. Drink plenty of liquids
- Care for those teeth! Brush your teeth at least twice a day
- Get moving! Be active every day
you remember when you learned to ride a bike? The most important part
was getting the balance right. Once you could balance easily, the pedals
could turn smoothly, to drive the wheels and get the bike moving.
same thing is true when it comes to choosing our food. Once we have
learned to carefully balance the amounts and types of foods eaten, all
the organs in the body will function smoothly and the body will work
Following these ten tips will help you stay fit and healthy. It’s as easy as riding a bike, once you’ve got the balance right!
1. Food is Fun… Enjoy your food
a meal with family and friends at home or at school is a great way to
enjoy food. It is fun to see other people’s choice of food - what do
your friends eat? Do you try different foods every day? Check out your
lunch box or dinner plate. How many different kinds of fruit and
vegetables can you spot?
2. Breakfast is a very important meal
like cars, buses and trains cannot run without fuel, our bodies need
energy to work. Especially after a night’s sleep, energy levels are low.
So, whether you are off to school, or out and about at the weekend,
start the day with breakfast. Plenty of carbohydrates is just the
ticket: try cereal with milk, fruit or yoghurt, toast or bread, perhaps
with lean meats.
3. Eat lots of different foods every day, variety is the recipe for health
need over 40 different nutrients (such as vitamins and minerals) every
day for good health. Since there is no single food that contains them
all, it is important to balance your daily choices. In fact there are no
good or bad foods, so you do not need to miss out on the foods you
enjoy. The best way to make sure you get the right balance is to eat a
wide variety of foods each day.
4. Which group would you tip for the top? Base your food on carbohydrates
half the calories in your diet should come from carbohydrate foods,
such as cereals, rice, pasta, potatoes and bread, so it is a good idea
to include at least one of these at every meal. Try whole grain bread,
pasta and other cereals to give you extra fibre. Have you tried baking
your own bread? It’s good fun and smells wonderful!
5. Gimme five! Eat fruits and vegetables with each meal and as tasty snacks!
and vegetables are among the most important foods for giving us enough
vitamins, minerals and fibre. We should all try to eat at least 5
servings a day. For example, a glass of fruit juice at breakfast,
perhaps an apple and banana as snacks and two vegetables at meal times.
Then you have already reached your total. How many different kinds can
you spot in the supermarket? Why not try some new ones?
6. Fat facts. Too much fat is not good for your health
too many of those fatty foods (such as fried potatoes, fried meats and
sausages, pies and pastries) might not be so good for your body. Also go
easy on fat spreads such as butter and margarines. Although we need
some fats to get all the nutrients we need, it is better for our health
if we don’t eat too much of these foods and get knocked off balance. So,
if you have a high-fat lunch, see if you can have a low-fat dinner at
7. Snack attack! Eat regularly and choose a variety of snacks
if you eat regular meals during the day, there will still be times in
between that you feel hungry, especially if you have been very
physically active. Snacks can fill the gap, but should not be eaten in
place of meals, only as an extra. There are lots of different snacks
available. Your choice may be yoghurt, a handful of fresh or dried
fruits, sticks of vegetables like carrots and celery, unsalted nuts or
rice crackers, or perhaps a slice of fruit loaf or some bread with
cheese. Occasionally, you may prefer crisps and other packet snacks, a
chocolate bar, a piece of cake or biscuits. Whichever snack you enjoy,
remember it is always good to include a variety of different types to
keep things in balance.
8. Quench your thirst. Drink plenty of liquids
you know that more than half of your weight is just water? So as well
as giving your body all the food it needs each day to keep healthy, you
need at least 5 glasses of liquids a day. It is particularly important
if the weather is very hot or if you have done lots of exercise, to have
plenty to drink. Usually – but not always – your body will tell you
this, by making you feel thirsty. Plain water is great of course; you
can try tap water or mineral water, plain or flavoured, sparkling or
non-sparkling. Fruit juices, tea, soft drinks, milk and other drinks,
can all be okay from time to time.
9. Care for those teeth! Brush your teeth at least twice a day
your teeth at least twice a day. Eating foods high in sugar or starches
too often during the day can play a part in tooth decay. So don’t
nibble foods and sip drinks all day long! Sugar-free chewing gum can
help you keep your teeth healthy. However, the best way to keep a nice
smile is to brush your teeth twice a day with fluoride toothpaste. Also,
after brushing your teeth at bedtime, don’t eat any food, or drink
anything but water!
10. Get moving! Be active every day
like a bike may become rusty if it is not used for some time, our
muscles and bones need to be kept moving too. Activity is needed to keep
your heart healthy and your bones strong. It can also be good fun. Try
to include some form of activity every day: it may be just walking to
school and running up the stairs. However, games like skipping and
football at break times are good for giving the body a workout. Swimming
is a particularly good sport for keeping you healthy.
Written by EUFIC