In order for us to be healthy we need to include these very importantthings in our everyday lives.

• Healthy food
• Water
• Exercise
• Sleep
• Good personal hygiene
• A positive mental attitude

Healthy food

Our body needs a balanced diet.This should include:

• At least five portions of fruit and vegetables per day
• Starchy foods such as bread, rice, potatoes and pasta. Choose wholegrain varieties wherever possible
• Milk and dairy products such as cheese and yogurts
• Meat, fish, eggs, beans and other non-dairy sources of protein
• Only a small amount of foods and drinks high in fats and/or sugar.

Water

Did you know that a child age 9-12 years old should drink a litre and a half of water each day? That is about seven glasses! Do you drink this amount?

Exercise

You should try get around one hour of physical activity every day to be healthy. This can be spread throughout the day, for example 15 minutes at break time, 20 minutes at dinnertime and 25 minutes after school doing something like dancing, swimming or playing football.

Sleep

You need between 9-11 hours sleep every night. If you get up at 08:00 you should try to be in bed for 21:00 to ensure you get plenty of sleep. You should try to develop a good bedtime routine and relax before sleeping. Try to avoid looking at screens at least one hour before bedtime.

A positive mental attitude

Developing ways of dealing with difficult situations is an important part of growing up. You should try to develop relaxation techniques such as controlled breathing. Take a deep breath in and blow it out slowly, repeat this and try to get your breathing slower each time. This can help you relax.

Good personal hygiene

As you get older you will need to pay more attention to keeping clean as your body changes and grows. You will need to shower regularly and change your socks and underwear daily. You might be beginning to sweat after playing outside now and even see signs of your body changing.

Growth and Change

As you grow older you will go through a period known as ‘puberty’. This can be anywhere between the ages of 10-16 years of age.

Boys and girls will develop differently and become more like an adult in shape and form.

As girls get older, after puberty, they may be able to have a baby or become pregnant. A baby can grow in the womb of the female (tummy) when an egg is fertilised from the male sperm.

This baby will grow in the tummy of the female for about nine months. The baby is usually born in a hospital and will be taken home within a few days.

The baby will need a lot of love and attention as it grows up. It will need love and attention from one or both parents. Young parents will also need love and support from their family. Parenting is a huge responsibility and a full time job.