Beauty care

1. Go for variety and moderation.
There are no good or bad foods, only good and bad diets. Any food can fit into a healthy diet – it’s the amount and how often it’s eaten that’s important. Foods that are higher in fat, such as fried noodles, chips and chicken nuggets, just need to be chosen less often and balanced with lower fat foods at other meals. And don’t forget about moderation. If two slices of pizza fill you up, you don’t need a third.
2. Work up a sweat.
Vigorous workouts that make you breathe hard and sweat help your heart pump better, give you more energy and help you look and feel your best. Start with a warm up that stretches your muscles. Include 20 minutes of aerobic activity such as running, dancing or swimming. Then cool down with more stretching and deep breathing.
3. Eat breakfast.
You can’t start the day without breakfast. We know that eating breakfast boosts concentration and attention levels. Studies show that eating breakfast may also help control body weight.
Breakfast tip: Choose something quick and easy on weekdays such as cereal; or if you leave very early, try a take-away breakfast such as fruit and a roll.
4. Pump up the iron.
Iron is important for concentration, schoolwork and physical activity. Best sources of iron are lean red meats. Other sources are chicken, fish and green leafy vegetables. Your body absorbs the iron in animal foods far better than the iron in plant foods.
Tip: Orange and lime juice will increase iron absorption but tea and coffee reduce absorption.
5. Drink plenty of fluid.
You need at least 8 glasses of fluid a day-more when it’s very hot or when you are exercising outdoors. Water is a good choice, but you can also choose other fluids such as juices occasionally.
6. Get moving.
It’s easy to fit physical activity into your daily routine. Walk, ride a bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Take the stairs rather than the elevator.
Tip: Aim to do at least 30 minutes of these activities each day.
7. Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups-a bowl of cereal with milk, an apple or some rice crackers. If you eat smart at other meals, biscuits, sweets and chips are OK for occasional snacking.
Tips: Avoid snacking and reading (or watching TV or playing computer games) at the same time-they make eating too easy even when you’re not hungry.
8. Boost that calcium.
Growing bones and teeth need lots of calcium, especially during the preteen and teen years when the rate of bone growth is very high. The best sources of calcium are milk and dairy foods, such as cottage cheese, hard cheese, ice cream, yogurt and some tofu that contain calcium. Sesame seeds, millets and green leafy vegetables are also good calcium sources.
Tips: Make sure you get enough calcium by taking 3 servings of calcium-rich food every day.
9. Join in physical activities at school.
Physical activities at school are a good way to feel great, look good and stay fit!
10.Eat more fruits and vegetables.
These supply carbohydrates for energy plus vitamins, minerals and fiber. Eat at least 5 servings of fruit and vegetables every day. A small glass of juice can substitute for one serving of fruit.