Hume Valley School Broadmeadows



Subject: WEEK 5 Healthy Bodies Sub-school: SeniorsSubject overview:Why does the body need food?Our body needs food for energy, to keep warm, and for growth and repair. We need many nutrients on a daily basis in order to stay healthy. The three main nutrient groups in food are carbohydrates, protein and fats. We also need minerals and vitamins. say to drink 8 glasses of water a day why?Our body need to stay hydrated and hydration for the body comes from water. We cannot live very long without water.What foods should I be eating and what liquids should I be drinking?“Teenagers need a wide variety of healthy foods from the five food groups. How much food teenagers need depends on body size and activity levels.Teenagers aged 12-13 years should aim for 2 serves of fruit; 5-5? serves of vegies; 3? serves of dairy; 5-6 serves of grains; and 2? serves of lean meats, nuts and legumes.Teens need lots of water – the cheapest, healthiest and most thirst-quenching drink. They need more water on hot or humid days and if they sweat a lot. Avoid soft drinks, fruit juices, flavoured milk and water, sports drinks, energy drinks, tea and coffee. Children under 18 shouldn’t drink alcohol.” talk about vitamin D when you are outside. Can you tell me more?“Vitamin D helps bones grow, develop properly and stay strong. Children get most of their vitamin D from sunlight as well as a small amount from some foods. Children need vitamin D for bone growth and development. So do babies developing in the womb. Vitamin D helps us absorb calcium. Your child needs sunlight on her skin for her body to make vitamin D. She gets about 80% of her vitamin D this way.In terms of the amount of sun we need:?from May to August, 2-3 hours per week should be enough?in summer, a few minutes most days of the week should be enoughPlease make sure that you are also sun smart.” like drinking those energy drinks. Are they okay for me?“?Water and cow’s milk are the best drinks for children over 12 months and teenagers.?Unhealthy drinks include soft drinks, cordials, fruit juices, mineral waters, energy drinks, sports drinks, tea and coffee.?Sweet drinks can lead to overweight, obesity and tooth decay in children and teenagers.”Unhealthy drinks: soft drinks, cordial, sports drinks, energy drinks, flavoured milkSoft drinks, cordial, sports drinks and energy drinks have lots of sugar and virtually no nutrients.They’re not good for children, because they take the place of other more nourishing foods and drinks and can cause weight gain or tooth decay. Many soft drinks also contain caffeine, which could make your child extremely excited, then exhausted. Caffeine can also affect your child’s sleep.Mineral waters can be high in certain minerals that can stress your child’s kidneys. Flavoured varieties can also be high in sugar.Flavoured milk and breakfast milk drinks are high in added sugar, so it’s better to offer your children plain milk instead.” should I be doing physical activity? Whilst at home I’m struggling to do exercise. What exercise can I do?“The Benefits of Physical Activity are:Some of the benefits of physical activity for children include: ?improved cardiovascular fitness (heart and lungs)?maintenance of a healthy weight?improved posture?better sleep patterns?increased self-esteem and confidence?improved concentration?help with relaxation?building stronger bones and muscles?improved balance?skills development?increased flexibility?opportunities to make friends and enhance social skills.Alternatives to structured exercise for children and familiesAny physical activity, not just structured classes, is beneficial to health and wellbeing. Some fun activities for the family that don’t feel like exercise include: ?flying a kite in the park or at the beach?dancing to your favourite music?riding bicycles along the river or using bike paths?playing a family game of table tennis?swimming and splashing about at the local pool?walking the dog?throwing a frisbee?rollerskating, rollerblading or skateboarding (insist that everyone wears appropriate safety equipment)?jumping on a trampoline.Physical activities for children in the colder monthsBeing active on sunny days is easy, but most of us tend to stay indoors over winter. Suggestions for staying active in colder months include: ?Rug up and explore the outdoors on cold, wet days. Give your child the opportunity to see what places such as the beach look like in a different season. ?Splashing through puddles is fun. Put on gumboots and raincoats, and go puddle-jumping with your child.?Many activities can be performed indoors such as swimming, trampolining, table tennis and cricket. Explore different options in your neighbourhood.?Some sports, such as Australian Rules football, are traditionally played during the winter months.” how can I take care of my body?Exercise regularly: as a teenager you should be exercising 60 minutes per dayEat a healthy diet- this is really important as healthy eating with help with your growth and development. Eat plenty of fruits and vegetables, grains, meat. Chicken and fish, and dairy products.Maintain a healthy weight. Get enough sleep. As a teenager you will mostly need to have 9 to 9 ? hours sleep per nightMost teens need between 9 and 9 ? hours of sleep every night. Keep up with vaccinations. Brush and floss your teeth- brushing your teach in the morning after breakfast and after dinner at night.Wear sunscreen. Don’t listen to loud music as this can damage your hearing for the rest of your life.So that’s my body- how can I take care of my mind?Learn ways to manage things when life becomes stressful with your friends, family and at school. Study and do the best that you can at school. Your parents want the best for you. Try to maintain a good relationship with your parents. Give yourself rest time, especially after school. Take 30 minutes to yourself to relaxLet an adult know if you are not feeling okay.Activity 1For 1 day write down everything that you eat and drink for the day.Now compare what you have eaten to the below What foods and drink do you need to drink more of and what do you need to have less of?Activity 2Physical Activity indoors: Choose one of the below you tube clips and have fun doing a work out.Family Fun Fitness for Kids Shake it off Hip Hop Activity 3 Time yourselfEach day of the week set yourself a minute for each activity and see how many of the following you can do in 1 minute.Star JumpsSit UpsSquatsPush UpsHigh KneesMondayTuesdayWednesdayThursdayFridaySaturdaySundayStar JumpsSit UpsSquatsPush UpsHigh KneesUseful LinksServices:DPV Health: 1300 234 263Apps:FitbitMyfitnesspalGoogle FitWaterloggedHeadspaceSleepcycleWebsites: am I learning?I am learning of ways to keep myself healthy. ................
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