The Healthy Train

It is very important to pay attention to oral hygiene. You can keep your teeth healthy by brushing them twice a day, once in the morning and one in the evening, two minutes at a time. Brushing your teeth protects them from harmful bacteria which can cause cavities and ache.

While we sleep, our bodies grow, and collect energy for the next day. When we don't go to bed on time, we find it hard to concentrate at preschool and school. That is why it is very important to go to sleep on time. It is recommended to sleep 9-10 hours a day.

Vegetables are very important for our bodies. They contain vitamins and minerals, which help our bodies fight diseases, and stay strong and healthy. They also contain dietary fiber, which help our digestive system. It is important to eat a variety of vegetables, because each contains different vitamins and minerals. It is recommended to rat a vegetable with every meal.

Fruits are nature's candy.They contain many good things our bodies need, like vitamins, minerals and dietary fiber. A fruit is a healthy snack that you can enjoy regularly throughout the day.

healthy lifestyle

Fruits And Vegetables

Drinking Water

Did you know that our bodies consist of 70% water? Water is very important to our health. They help us retain body heat, digest the food we eat, cleanse our body and more. It is recommended to drink at least 8 cups of water a day, and avoid sweet drinks.

Physical Activity

Physical activity is very important for our bodies. It helps us concentrate, develops our muscles, is beneficial to our health, and is very fun. It is highly recommended for kids to practice 60 minutes of physical activity every day. Activities such as dance, swimming and more.

Ball games are a fun and enjoyable physical activity which helps us develop co-ordination. Recommended ball games are soccer, basketball, volleyball, hand ball, tennis and many more.

Essential Nutrients

The Golden Cards

Protein builds our bodies. Our muscles, our bones, our cells and our tissues, are built from proteins. Protein is found in animal products such as: dairy, eggs, meat, chicken and fish. It is also found in plant sources such as legumes, cereal, nuts and grains.

Carbohydrates produce energy for our bodies and make us feel full. It is important to eat complex carbs and not simple carbs, because complex carbs make us feel full for longer. They are found in whole grain foods such as whole wheat bread, whole wheat pasta and many more. Simple carbs, which are usually found in baked goods, white bread and more, are more processed and should be avoided.

Fats give us energy and help our bodies digest the vitamins and minerals. Fats are found in fish, nuts, avocado and more. Evan though fats are important, there are unhealthy fats which damage our bodies, and they are called trans fats. Trans fats can be found in fried foods, foods that contain margarine and more.

Candies are unhealthy foods which can cause much damage to our teeth and lead to over weight. That is why it is important not to eat more than one piece of candy every day. Candies include: chocolate, sweet and salty snacks, sodas and more.

Watching TV (or other electronic devices) for a long period of time can cause many health problems and diseases. According to this fact, it is recommended to watch TV no more than about an hour. In case you are facing some troubles with this, pick one day of the week, and watch TV up to an hour in that day.

Processed food is a food that has undergone processes in order to gain different characteristics. By undergoing those processes, the food lost many good nutrition values. Processed food is found at fast food restaurants, fast food products and more.