KEEPING HEALTHY ACTIVITIES AND TEST

THE FOOD WHEEL

The food wheel is a wheel shaped guide of healthy foods divided into sections to show the recommended intake for each food group.

• The wheel is divided into food groups. You need to eat foods from all the groups, but eat more foods from the groups in the bigger sections.
• There are smaller pictures of foods in some groups. You shouldn't eat too many of these foods.
• In the centre, there are two very important things to remember: drink a lot of water and do a lot of exercise.

RECOMMENDATIONS FOR A HEALTHY DIET

• Eat five meals a day: breakfast, a morning snack, lunch, an afternoon snack and dinner.
• Eat a variety of foods to obtain all the nutrients you need.
• Don't eat too much processed food (it can contain too much fat and sugar).
• Don't eat too much salt, it can be bad for your circulatory system.
• Drink at least two litres of water a day.

DIET

A diet is everything a person normally eats and drinks every day.

• A balanced diet gives you the right amount of nutrients.
• A sufficient diet gives you the right amount of energy you need, but not too much.

A balanced, sufficient diet is different for every person.

FIBRE

Fibre is the part of fruit and vegetables we do not use.
Our bodies eliminate fibre in our faeces.
Fibre is very important to help our digestive system to function correctly.
Fruit and vegetables, cereals, pulses and nuts contain fibre.
Wholegrain foods also contain fibre.

VITAMINS AND MINERALS

We need vitamins and minerals to be healthy and to prevent illnesses.
We find them in many different foods, but especially in fruit and vegetables.
Calcium is a very important mineral because it make up our bones.
Calcium is found in dairy products such as milk and cheese.

PROTEINS

Proteins form part of our muscles and organs.
We need them to grow.
Proteins are found in meat, fish, eggs, dairy products and pulses.

CARBOHYDRATES

Carbohydrates give us energy, but less than fats.
Some carbohydrates are sweet: sugar, honey and fruit.
Other carbohydrates are not sweet: bread, rice, pasta, potatoes and pulses.

FATS

Fats give us energy.
There are fats in butter, oil, margarine, cream and bacon.
And also in sausages, hamburgers, meat and cakes.
Too much fatty food can make you obese.
Animal fats are bad for your circulation.
Vegetable oils are healthier.

NUTRIENTS

The food we eat contain nutrients.
The main nutrients are fats, carbohydrates, proteins, vitamins and minerals.

A HEALTHY DIET (THINGS YOU CAN DO TO STAY HEALTHY)

Eat a healthy diet!

Photo from Healthy child blog

EXERCISE AND SPORT (THINGS YOU CAN DO TO STAY HEALTHY)

Sport and exercise are essential for good health:

• It makes your muscles stronger and makes you more flexible.
• It's good for your heart and blood circulation.
• It helps you to mantain your correct weight.
• It's a way to have fun with your friends.

Photo by Pedro Dias, in Wikipedia

REST (THINGS YOU CAN DO TO STAY HEALTHY)

Sleep about ten hours to stay healthy.

Image from Sleep Deprived

HYGIENE (THINGS YOU CAN DO TO STAY HEALTHY)

Hygiene means keeping clean:

• Clean your teeth after every meal to prevent tooth decay.
• Go to the dentist every six months for a check up.
• Have a shower every day. Wash your hands before meals and after yo go to the toilet.
• Wash fresh food, such as fruit.

REMEMBER

HEALTHY HABITS
People are healthy when their bodies function well.
We should practise healthy habits to prevent illness.

A HEALTHY DIET
A healthy diet means eating a variety of foods.
Food are classified into six groups: cereals, fats, dairy products, proteins, vegetables and fruit.

LIVING FOR OVER A HUNDRED YEARS

Okinawa, in Japan, has one of the largest populations of people over a hundred years old.
Doctors are trying to explain why Okinawa is so special.
What helps people live to be over a hundred?
There are several reasons for this.
In Okinawa, the climate is mild.
The people have a healthy diet.
They do a lot of exercise in the fresh air.
And... they are always in a good mood!