Easter holiday challenge
How can I keep fit and healthy?
Here are 5 rules to live by, if you're a child who wants to be fit and healthy.
1. Taste new foods and old ones you haven't tried for a while. Fruit and vegetables are
very good for you because they contain the things we need to help us grow. Try to
have at least five servings of fruits and vegetables a day. Recent research is
suggesting 10 portions now!
2. When you're really thirsty, cold water is good for you. Milk is also good for you
because it makes you build strong bones. You probably will want something other than
milk or water once in a while, so it's OK sometimes to have 100% juice, too. But try to
limit sugary drinks, like fizzy drinks. They contain a lot of added sugar.
3. Make sure that you are active because it helps your heart and muscles grow strong and
healthy. Not everyone loves football. Maybe your passion is karate, or running, or
dancing or playing in the park. Ask your parents to help you do your favourite activities
regularly. Find ways to be active every day. You might even write down a list of fun
activities to do, so you can refer to it when your mum or dad says it's time to stop
watching TV or playing computer games.
4. Try to keep clean by having a bath or a shower. Always brush your teeth twice a day.
If you don’t keep clean you could become ill, and you would also be very smelly!
5. Make sure you get enough sleep each night. Nearly all the growing that children's
bones do happens at night. The recommended number of hours children should sleep is:
one to three years: 12-14 hours
three to five years: 11 -13 hours
five to twelve years: 10-11 hours
Limit the time you are on a computer or ipad.
Please talk with your child about these five steps and help them to be/stay healthy.
Then complete the attached sheet with your child to show what they have done in the
half term holiday to keep healthy,(enjoy cakes or sweets but not too often, it’s all
about balance!)