Friday, May 22, 2015
Do 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.
The 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 efficiently.
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!
Sharing 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?
Just 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 toast or bread, or cereal with milk,
fruit or yoghurt.
You 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.
About 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!
Fruits 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?
Eating 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 home.
Even 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.
Did 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 flavored, sparkling or
non-sparkling. Fruit juices, tea, soft drinks, milk and other drinks, can all
be okay from time to time.
Brush 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!
Just 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.
Note: This Article edited
By http://www.eufic.org/article/en/expid/10-healthy-eating-tips-kids/
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