10 healthy lifestyle tips for kids

Download the quiz booklet to answer questions about your diet and lifestyle, and learn healthy tips as you go. Choose the answer that most closely matches your diet and lifestyle, take a pen and a piece of paper and write your answers. Check your score: do you choose a healthy diet?

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The 10 tips to help you stay fit and healthy:

Do you remember when you learned to ride a bike? The most important part was getting the balance right. Once you could balance easily, the pedals could turn smoothly, to drive the wheels and get the bike moving.

The same thing is true when it comes to choosing our food. Once we have learned to carefully balance the amounts and types of foods eaten, all the organs in the body will function smoothly and the body will work efficiently.

Following these ten tips will help you stay fit and healthy. It’s as easy as riding a bike, once you’ve got the balance right!

1. Food is Fun… Enjoy your food

Sharing a meal with family and friends at home or at school is a great way to enjoy food. It is fun to see other people’s choice of food - what do your friends eat? Do you try different foods every day? Check out your lunch box or dinner plate. How many different kinds of fruit and vegetables can you spot?

2. Breakfast is a very important meal

Just like cars, buses and trains cannot run without fuel, our bodies need energy to work. Especially after a night’s sleep, energy levels are low. So, whether you are off to school, or out and about at the weekend, start the day with breakfast. Plenty of carbohydrates is just the ticket: try toast or bread, or cereal with milk, fruit or yoghurt.

3. Eat different foods every day, variety is the recipe for health

You need over 40 different nutrients (such as vitamins and minerals) every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices. In fact there are no good or bad foods, so you do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.

4. Which group would you tip for the top? Base your food on carbohydrates

About half the calories in your diet should come from carbohydrate foods, such as cereals, rice, pasta, potatoes and bread, so it is a good idea to include at least one of these at every meal. Try whole grain bread, pasta and other cereals to give you extra fibre. Have you tried baking your own bread? It’s good fun and smells wonderful!

5. Gimme five! Eat fruits and vegetables with each meal and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should all try to eat at least 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times. Then you have already reached your total. How many different kinds can you spot in the supermarket? Why not try some new ones?

6. Fat facts. Too much fat is not good for your health

Eating too many of those fatty foods (such as fried potatoes, fried meats and sausages, pies and pastries) might not be so good for your body. Also go easy on fat spreads such as butter and margarines. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off balance. So, if you have a high-fat lunch, see if you can have a low-fat dinner at home.

7. Snack attack! Eat regularly and choose a variety of snacks

Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very physically active. Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be yoghurt, a handful of fresh or dried fruits, sticks of vegetables like carrots and celery, unsalted nuts or rice crackers, or perhaps a slice of fruit loaf or some bread with cheese. Occasionally, you may prefer crisps and other packet snacks, a chocolate bar, a piece of cake or biscuits. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.

8. Quench your thirst. Drink plenty of liquids

Did you know that more than half of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of liquids a day. It is particularly important if the weather is very hot or if you have done lots of exercise, to have plenty to drink. Usually – but not always – your body will tell you this, by making you feel thirsty. Plain water is great of course; you can try tap water or mineral water, plain or flavoured, sparkling or non-sparkling. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay from time to time.

9. Care for those teeth! Brush your teeth at least twice a day

Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! Sugar-free chewing gum can help you keep your teeth healthy. However, the best way to keep a nice smile is to brush your teeth twice a day with fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!

10. Get moving! Be active every day

Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too. Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just walking to school and running up the stairs. However, games like skipping and football at break times are good for giving the body a workout. Swimming is a particularly good sport for keeping you healthy.

Food safety

European Food Safety System: a shared responsibility

Today's lifestyles are vastly different from those of the past. The fast pace of modern lifestyles and the increase in single-person households, one-parent families and working women have lead to changes in the food preparation and consumption habits. A positive outcome of this has been rapid advances in food technology, processing and packaging techniques to help ensure the safety and wholesomeness of the food supply as more convenient food. In spite of these advances, contamination of the food supply by either naturally occurring or accidentally introduced contaminants or malpractice does occur.
Ultimately, the quality and safety of food depends on the efforts of everyone involved in the complex chain of agriculture production, processing, transport, food production and consumption. As the EU and the World Health Organisation (WHO) put it succinctly - food safety is a shared responsibility from farm to fork.
Maintaining the quality and safety of food throughout the food chain requires both operating procedures to ensure the wholesomeness of food and monitoring procedures to ensure operations are carried out as intended.

Microbiological contamination

The most reported causes of foodborne illnesses are of microbiological origin. Microbes are ubiquitous and can enter the food chain at any point from the agriculture produce to the consumer's kitchen. Quality assurance systems are designed to minimise the risk of microbiological contamination. However, as most of our food is not sterile, if handled improperly contamination may occur.
The table below lists the microorganisms most commonly associated with foodborne illness and examples of foods that are typical vehicles for those illnesses.

CAUSE	FOODS MOST OFTEN ASSOCIATED WITH THE PROBLEM
BACTERIA
Bacillus cereus	Reheated cooked rice, cooked meats, starchy puddings, vegetables and fish. Improper handling after cooking is a common feature of foods causing B. cereus associated foodborne illness
Clostridium perfringens	Reheated foods including buffet dishes, cooked meat and poultry, beans, gravy, stews and soups.
Clostridium botulinum	Improperly canned (home preserved) foods such as vegetables, fish, meat and poultry.
Escherichia coli (E.coli)	Salads and raw vegetables, undercooked meat, cheese, unpasteurised milk.
Campylobacter jejuni	Raw milk, poultry
Listeria monocytogenes	Unpasteurised milk and milk products such as soft cheeses, raw meat, poultry, seafood, vegetables, paté, smoked meat and fish, coleslaw.
Salmonella	Undercooked poultry, meat, shellfish, salads, eggs and dairy products.
Staphylococcus aureus	Ham, poultry, eggs, ice-cream, cheese, salads, custard and cream-filled pastries and gravies, are the most common sources. Improper handling of food or poor hygiene could help S.aureus spread into food.
Vibrio parahaemolyticus and other marine Vibrio	Raw and undercooked fish and shellfish.
PARASITES
Trichinella spiralis	Undercooked pork or game.
Toxoplasma gondii	Undercooked meat and poultry and raw milk.
VIRUSES
Hepatitis A virus	Shellfish, raw fruits and vegetables can be the uncommon cause of hepatitis A. Hepatitis A can be spread by contaminated food handlers inadvertently transferring the virus to the food they handle.

Food safety is only ensured by the shared responsibility of everybody involved with food from the professional to the consumer. All along the food chain, various procedures and control mechanisms are implemented to assure that the food which reaches the consumer's table is fit for consumption, that the risks of contamination are minimised, so that the population as a whole is healthier from the benefits of safe quality food. However, zero risk within food does not exist and we have to be also aware that the best legislation and control systems cannot fully protect us against those with criminal intentions.
The best way to practice food safety remains to be well informed about the basic principles of food production and safe food handling at home.
Good Collected >> http://www.eufic.org/article/en/expid/10-healthy-eating-tips-kids/

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