- Look after your teeth, brush them twice a day. Teeth need to last you your whole lifetime so take good care of them.
- Move about and stay active. Here at Greenmount we have recently introduced the Daily Mile. We go out at lunchtime and walk a mile to increase our fitness levels.
- Make healthy food choices. Eat a balanced diet:
- Just have a small amount of sugar and salt each day. Try to swap fizzy drinks for water, and don’t have pop before bed because it isn’t very good for your teeth and it can keep you awake all night!
- Try to eat five portions of fruit and vegetables a day – or more if you can. Top tips: one portion is about a handful, and juice can only count towards one of your five a day.
- Foods like potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat each day. These are a great source of energy. Try to include them at each of your three main meals each day – breakfast, lunch and evening meal.
- Milk, cheese and yoghurt are great sources of calcium which make teeth and bones strong. You need to make sure you have some every day.
- Meat, fish, eggs and beans give us protein, vitamins and minerals which help us grow strong and healthy – you need some of these every day too. Try to eat these foods at your two main meals each day and to try to have two helpings of fish a week.
Sleep is so important, it is one of the things that gives us the energy we need to get through the day – to run, jump, play, make new friends and have fun.
“But I’m not tired……”
- Without enough sleep you can struggle to concentrate, can feel cross and short tempered, over emotional, or just like you want to crash out and lie down – when everyone else is busy getting on and having fun. Sleep rules!
- Everyone needs a different amount of sleep and this changes as you grow up, but as a guide if you are in primary school you should be getting 10-11 hours’ sleep a night, so probably going to bed between 7 and 8 every night. Once you get to 10 years old you may need a little less, maybe 8 ½ to 9 ½ hours a night.
There are hundreds of germs living on your hands. Some are harmless, and some are not.
Why wash your hands?
A recent study found that one in six people’s mobile phones had poo on them and one in four people’s hands had traces of poo on them. That’s totally revolting! And not only is it revolting, it also spreads diseases like coughs, colds and sickness and diarrhoea, and no-one likes being ill!
To stay healthy, it’s really important that all members of the family wash their hands properly after using the toilet, before cooking and eating, after stroking pets or taking the rubbish bins out and after messy play.