ACTIVITY 3

You are probably wondering how much of each food group you should eat every day. Here is an easy way to remember it.

The pyramid goes from big to small, in other words the nutrients you need to consume most of are at the bottom and those you should consume the least of are at the top. It works as follows: • Fats, oils and sweets = 1 portion per day • Meat, fish, eggs and nuts = 2 portions • Milk, yoghurt, cheese = 2 portions • Vegetables and fruit = 5 to 7 portions • Bread, grains, rice and pasta = 4 to 6 portions

ACTIVITY 3 Work out a healthy eating plan for yourself.

Eating healthy is not enough. Exercise is also very important. A fit person is a healthy person. It is important to exercise for 30 – 45 minutes three times per week. It could be any type of exercise: running, walking, swimming or cycling. Regular exercise has many health benefits: • Keeps your body fit and healthy. • Prevents obesity. • Prevents heart disease. • Keeps your mind fit and healthy. • Helps you sleep better.

Fats, oils and sweets

Milk, yoghurt, cheese, meat, fish, eggs and nuts

Vegetables, fruit

Bread, grains, rice and pasta

5. Sleep enough It is important for a child of your age to sleep at least eight to ten hours per night. People need to sleep every day; we cannot function properly without it. Sleep is so important that you develop serious health problems when you do not sleep enough. You cannot do your schoolwork well if you do not sleep because your brain and body recharge while you sleep.

6. Do not drink alcohol Alcohol is very bad for you. It limits your ability to think clearly and makes you do stupid things. It can also cause cirrhosis of the liver, which could lead to death. When someone becomes addicted to alcohol and cannot function without it, it becomes very serious. The use of alcohol is detrimental to your general health.

7. Do not smoke Smoking is one of the most serious problems among young people today. Many youngsters start smoking because their friends do it. Worldwide, smoking kills more people every year than HIV/Aids, malaria and tuberculosis (TB) combined. That is an upsetting fact! Cigarettes contain more than 4 000 chemicals. Some are addictive and some are even poisonous. Smoking can cause the following health issues: • Worsens sinus problems • The tar in cigarettes impairs your sense of taste and smell. • Lungs are damaged and breathing is affected. • Your risk of heart attack and stroke doubles. • Your risk for lung cancer is 20 times higher. • Your blood circulation slows down. • It can also cause cancer of the mouth.

It is therefore best to never start smoking in the first place!

2.2 How to respect others’ bodies

We must always respect other people’s bodies. That means we must never touch another person in a way that makes him/her uncomfortable. We must also respect others’ personal space and listen when they express discomfort or uncertainty.

2.3 Reasons why your own and others’ bodies should be respected

You feel good about yourself if you respect and take care of your body. You want other people to feel good about themselves, too. After all, it is not nice to hurt someone! Therefore, you should not allow anybody else to touch you in a way that makes you uncomfortable. You must know that you can say NO, and you must always tell a grown up you can trust. Never stay silent about it!