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ȘCOALA GIMNAZIALĂ GRAJDURI, JUD. IAȘI, romania
THE HEALTHIER - THE HAPPIER !
http://www.helhappy.com/
Acest material a fost realizat de membrii proiectului The Healthier - The Happier ! finanţat de Uniunea Europeană în cadrul
Programului Erasmus+ 2014-2016, dar nu reflectă, în mod necesar, poziția oficială a acesteia.
This material was realized by the members of the project THE HEALTHIER – THE HAPPIER !, financed by The European Union
in the Erasmus+ Program, but it doesn’t reflect the official position of this .
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SUMMARY
Definitions of healthy lifestyle ………………………………………………………………………………….. 3
Healthy eating for kids …………………………………………………………………………………………… 4
What is the eatwell plate?...................................................................................................................…………….. 5
Healthy eating pyramid ………………………………………………………………… ……………………. 6
Practical tips of healthy eating …………………………………………………………………………… ..…… 9
Benefits of healthy eating for children?................................................................................................................. 10
Example of a daily eating plan…………………………………………………………………………………… 11
The benefits of practicing a sport ……………………………………………………………………………….. 12
Keeping kids healthily hydrated ………………………………………………………………………………… 15
Children and sleep………………………………………………………………………………………………… 17
Quotes about healthy lifestyle …………………………………………………………………………………… 19
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Definition of healthy lifestyle
1. A definition in The American Heritage Dictionary of the English Language says : 'A way of life
or style of living that reflects the attitudes and values of a person or group'.
2. The World Health Organisation in 1946 defined health as ‘A complete state of mental,
physical and social well-being not merely the absence of disease’.
3. Wikipedia: defines a lifestyle as the way a person lives. This includes patterns of social
relations, consumption, entertainment, and dress. A lifestyle typically also reflects an
individual’s attitudes, values or worldview. A healthy lifestyle is generally characterized as a
“balanced life” in which one makes “wise choices”.
What is the definition of Healthy Living?
The World Health Organization (WHO), defines Health as a state of complete physical,
mental, and social well-being, not simply just the absence of disease.
The actual definition of Healthy Living is the steps, actions and strategies one puts in place
to achieve optimum health.
Healthy Living is about taking responsibility for your decisions and making smart health
choices for today and for the future. So healthy living would consist of:
Good Nutrition, Eating Right
Getting Physically Fit, Beneficial Exercise
Adequate Rest
Proper Stress Management
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Healthy eating for kids
Eating a healthy, balanced diet is important for everyone, but children in particular need to receive all
of the necessary nutrients for growth and development.
A healthy diet and regular physical activity can stabilise energy, sharpen the mind and improve mood -
allowing children to maximise their potential both inside and outside of school. The good news - it
doesn't have to be difficult either.
All parents want to see their children grow up to be healthy and happy, but often a combination of
fussy eating habits and exposure to junk food advertisements can make it seem like an impossible task.
Despite this however, there are steps parents can take to impart healthy eating habits and boost their
children's relationship with food in order to provide them with the best opportunity to grow into
healthy and confident adults.
Advices for a healthy nutrition
Good nutrition is the key to good mental and physical health. Eating a balanced diet is an important
part of good health for everyone. The kind and amount of food you eat affects the way you feel and how your
body works. A healthy lifestyle is the most efficient method of maintaining your health and reducing the risks
of illnesses.
What are nutrients?
Nutrients are ingredients in food that help you:
Grow
Repair body tissue
Build new muscle tissue.
No single food will provide you with the right amount of nutrients. By combining foods from all the
different food groups, you can meet your body's daily needs. Healthy eating means eating a variety of foods
that give you the nutrients you need to maintain your health, feel good, and have energy.
These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.
Nutrition is important for everyone. When combined with being physically active and maintaining a
healthy weight, eating well is an excellent way to help your body stay strong and healthy.
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What is the eatwell plate?
For adults and children over five, a diet based on the eatwell plate is important to ensure we are
obtaining the nutrients needed. Children under the age of five however, need a diet that provides more fat
and less fibre than the eatwell recommendations.
Based on the eatwell plate, try to ensure your child's diet is made up of:
33% bread, rice, potatoes, pasta and other starchy foods
33% fruit and vegetables
15% milk and dairy foods
12% meat, fish, eggs, beans and other non-dairy sources of protein
8% foods and drinks high in fat and/or sug
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Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates,
vitamins and minerals you need to maintain good health. Foods that contain the same type of nutrients
are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different
foods from which to choose a healthy diet.
Following the Food Pyramid as a guide will help you get the right balance of nutritious foods
within your calorie range.
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Vegetables and Fruits
Vegetables and fruits are an important part of a healthy diet, and variety is as important as
quantity.
No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty
everyday.
A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and
stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a
positive effect upon blood sugar which can help keep appetite in check.
Eat a variety of types and colors of produce in order to give your body the mix of nutrients it
needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and
cooked tomatoes.
Fruit and veg are a fantastic source of vitamins, minerals and fibre - so whether fresh, frozen,
dried or canned, try to incorporate them into every meal.
Choose whole fruits or sliced fruits (rather than fruit juices; limit fruit juice to one small glass per
day).
Eat plenty of fruits of all colors
Grains
Go for whole grains or foods made with minimally processed whole grains. The less processed
the grains, the better.
Whole grains—whole wheat, brown rice, quinoa, and foods made with them, such as whole-
grain pasta and 100% whole-wheat bread—have a gentler effect on blood sugar and insulin than
white rice, bread, pizza crust, pasta, and other refined grains.
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Proteins
Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other
body part or tissue. It makes up the enzymes that power many chemical reactions and the
hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what
you are and keep you that way.
Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening
of the heart and respiratory system, and death.
Protein is built from building blocks called amino acids. Our bodies make amino acids in two
different ways: either from scratch, or by modifying others. A few amino acids (known as the
essential amino acids) must come from food.
Animal sources of protein tend to deliver all the amino acids we need.
Other protein sources, such as fruits, vegetables, grains, nuts and seeds, lack one
or more essential amino acids.
Vegetarians need to be aware of this. People who don’t eat meat, fish, poultry, eggs, or dairy
products need to eat a variety of protein-containing foods each day in order to get all the amino
acids needed to make new protein.
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least
two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3
fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned:
but remember that canned and smoked fish can be high in salt.
Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines
Non-oily fish include haddock, plaice, coley, cod, tinned tuna. If you regularly eat a lot of fish, try
to choose as wide a variety as possible.
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Base your meals on starchy foods
Eat lots of fruits and vegetables
Eat more fish
Cut down on saturated fat and sugar
Eat less salt
Get active and be a healthy weight
Don't get thirsty, drink more water
Don’t skip breakfast
Go for lower-fat milk and dairy foods
Limit fast food
Limit foods and drinks from the Top Shelf of Food Pyramid
Choose healthier cooking methods like steaming, grilling, baking, roasting and
stir-frying instead of frying foods
Always verify the ingredients list from the food label
The best portion control tool - your hand
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Benefits of healthy eating for children
Research into the eating habits we develop as children has suggested that a healthy diet
during the early years means we stand a good chance of carrying these habits throughout our lives. In
short, educating children on healthy eating can lay the path for a healthy life.
Eating well and engaging in regular physical activity can help children to:
develop strong bones
grow healthily
concentrate at school
maintain a healthy weight
stay active and alert.
On a long-term basis, maintaining a healthy diet throughout childhood and into adulthood could
also hold significant benefits, including helping to lower the risk of the following:
type 2 diabetes
high blood pressure
cholesterol levels
heart disease
stroke
joint problems
breathing problems
being overweight or obese.
If your child is outside of a healthy weight range there is plenty you can do to help them
become healthier.
Encouraging a more active lifestyle and a healthier diet are great places to start. See below for
some tips:
Remember you're a role model - Children learn by example, so ensure you're making a
conscious effort to eat healthily and stay active so as to set a good example.
Get active - From bike riding or skateboarding through to walking or ballet classes - there are
lots of ways to encourage your child to get active. Ask them what they're interested in and see
if you can find an extracurricular activity that fits the bill and gets their blood pumping.
Portion control - When you're dishing up the dinner it can be easy to forget that children don't
need as much food as adults - remember to adjust their portion size accordingly so they aren't
overeating.
Prepare healthy meals - Use the eatwell plate to prepare healthy and nutritious meals.
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Follow the serving sizes from the Food Pyramid
Breakfast
• Wholegrain or high fibre cereal or porridge with
low fat milk, or
• Boiled or poached egg
• Wholegrain bread or toast with low fat spread
• Fruit juice or fresh fruit (chopped on cereal)
• Tea, coffee, milk or water
Mid morning snack
• Fruit such as apple, banana, pear, 2 plums or
kiwis, or
• 1 dessert spoon of unsalted nuts or seeds
Lunch
• Lean meat, poultry, fish, low fat cheese or egg (a
small serving).
• A large serving of salad or vegetables or
vegetable soup
• Wholegrain bread or small roll
• Yogurt or glass of low fat milk
• Fresh fruit
• Tea, coffee or water
Mid afternoon snack
• Fresh fruit
Dinner
• Fish, chicken, lean meat or alternative source of
protein (a moderate serving)
• A large serving of a variety of vegetables or salad
• Potato, rice, pasta, yam or plantain*
• Glass of low fat milk or yogurt
• Fresh or cooked fruit
• Tea, coffee or water
Supper
• Tea or milky drink made on low fat milk.
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The benefits of practicing a sport
The risks of a sedentary lifestyle with its side effects together with diets rich in fat and
sugars have become very debated subjects lately.
Children must be taught that exercising and a balanced diet is the secret for a strong health. In childhood
and adolescence a healthy life needs 60 minutes of exercising per day, twice more than what adults need. By
practicing a sport, a child develops a positive image about its own body, responsibility, discipline, competitive spirit,
respect for others and towards work, patience, perseverance, forming a beautiful and balanced character.
Sports provide children with opportunities to acquire and improve skills, to work with other children and
coaches and to take part in competitions in a safe environment.With sport children experience both success and
failure learning how to cope with the latter in a constructive way. The essence of sport is competition. Therefore the
child learns how to set objectives, to respect deadlines and to sustain his motivation for achieving his goals.
Sport contributes to a better oxygenation of the brain, which leads to improved intellectual performance. In
this way memory, focus, understanding and the psyche develop together. Sports disciplines, is energetic and
respectable. Children participating in team sports develop harmoniously and have a chance to socialize with more
people and having trust in others. Sport means movement, movement means life, movement is hope.
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#1 REDUCES BODY
FAT
Most sports burn over 500 -800
calories per hour. In addition to this,
playing sports naturally increases the
amount of calories you burn while
resting by up to 15% in the 48 hours
after you play.
# 2 IMPROVE YOUR
CARDIOVASCULAR
FITNESS
The more you play, the more efficient your heart,
lungs and vascular system become at supplying
oxygen to your muscles and the more efficient your
muscles become at absorbing the oxygen.
# 3 FEWER HEALTH PROBLEMS
Studies have shown that playing sports can help protect against a nuber of health disorders
including cancer, diabetes and high blood pressure . So, if you want to keep your body in the
best possible condition, playing sports regularly is an excellent choice.
# 4 GREATER MENTAL
FITNESS
People who play sports regularly have better
memory, lower level of stress, greater
confidence and more determination
# 5 BETTER QUALITY
SLEEP
If you struggle to sleep or don’t feel fully
rested when you wake up , taking up a
sport can help.
# 6 IMPROVE TEAMWORK SKILLS
Many sports help you learn to work as part of a team . To win at sports and play them to the
best of your ability , you need to be able to communicate with others, co-ordinate as a group
and come together to overcome obstacles and achieve common goals .
#7 STRONGER BONES
AND BODY
One final plus point of playing sports regularly is
that it strengthens both your bones and your
muscles. This reduces your risk of breaks,
fractures, tears and sprains. It also has
functional benefits in your day to day life and
makes any activities that involve lifting, pushing
or pulling much easier to perform.
# 9 INCREASE
FLEXIBILITY
This enhanced flexibility has numerous
benefits and can protect you against
injuries, lengthen your muscles, increase
the range of motion in your joints and
much more
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How much activity is enough?
All children from 2- 18 years of age need at least 60 minutes a day every day.
Adults from 18 years onwards (including people over 65) need at least 30 minutes on 5
days a week. This is the minimum for health and should be gradually increased over time.
Being regularly active can give you more energy, help relieve stress, improve your
mental health and lower your risk of heart disease and cancer. It also helps you maintain a healthy weight.
The more activity you do, the more health benefits you achieve.
So move more every day!
Think about your average day and how you might include more activity into your lifestyle, then make a
plan and set yourself weekly goals. It’s that easy! If you think you don’t have enough time, how about
swapping 20-30 minutes of time spent watching TV or using the computer and going for a brisk walk instead.
To make sure you’re getting the benefits from your activity, you should feel warmer or be sweating
slightly and aware that there’s an increase in your breathing and heart rate.
It is very important for children and adults to balance the amount of food eaten with enough activity to
help control body weight.
You may need 60-75 minutes a day to lose weight and to prevent weight gain BUT remember some
activity is always better than none.
Physical activity like aerobic exercise (walking, running), muscle-strengthening (weight-lifting), bone-
strengthening (jumping rope), and balance and stretching activities (yoga, pilates, dancing) are especially
beneficial to a healthy body.
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HYDRATION is particularly important for children as they have higher water requirements in relation to
their body weight than adults
Kids don’t always recognise the early stages of thirst, which can make them particularly vulnerable to
becoming dehydrated, especially during times that can drive up their body fluid losses, for example when they
are playing sport or during warm weather.
DEHYDRATION, even if only mild, can cause:
tiredness headaches
lack of concentration
reduced mental performance dry skin.
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1. When we are born water makes up about 75% of our body weight.
2. Water makes up about 60% of the body weight of older children and adults.
3. Water is constantly being lost from our body (when we go to the toilet, when we breathe, when we
sweat) so if we don’t drink enough we become dehydrated.
4. Water helps our body in many ways:
- It carries nutrients to cells;
- It helps to remove waste products from our major organs;
- It helps us to control our body temperature.
- Water is found in all drinks and also in food. For example water is in orange juice and milk; it is
also in fruits and vegetables. It is even in cheese!
- People can survive for up to 50 days without food but only a few days without drinking water.
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Every living creature needs to sleep. It is the primary activity of the brain during early development.
Circadian rhythms , or the sleep-wake cycle, are regulated by light and dark and these rhythms take time to
develop.
Sleep and Preschoolers (3-5 years)
Preschoolers typically sleep 11-13 hours each night and most of them do not nap after five years old. As
with toddlers, the difficulties of falling asleep and waking up during the night are common. With further
development of imagination, preschoolers commonly experience nighttime fears and nightmares. In addition,
sleepwalking and sleep terrors peak during preschool years.
Sleep Tips for Preschoolers
• Maintain a regular and consistent sleep schedule.
• Have a relaxing bedtime routine that ends in the room where the child sleeps.
• Child should sleep in the same sleeping environment every night, in a room that is cool,
quiet and dark and without a TV.
Sleep and School-aged Children (6-14 years)
Children aged 6 -14 years need 9-11 hours of sleep. At the same time, there is an increasing demand
on their time from school (e.g., homework), sports and other extracurricular and social activities. In addition,
school-aged children become more interested in TV, computers, the media and Internet as well as caffeine
products – all of which can lead to difficulty of falling asleep, nightmares and disruptions to their sleep. In
particular, watching TV close to bedtime has been associated with bedtime resistance, difficulty falling asleep,
anxiety around sleep and sleeping fewer hours.
Sleep problems and disorders are prevalent at this age. Poor or inadequate sleep can lead to changing
mood, behavioral problems, such as ADHD and cognitive problems that that have a great impact on their
ability to learn in school.
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• Teach school-aged children about healthy sleep habits.
• Continue to emphasize the need for regular and consistent sleep schedule and bedtime routine.
• Prepare the child's bedroom to sleep – dark, cool and quiet.
• Keep TV and computers out of the bedroom.
• Avoid caffeine.
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Here are some healthy lifestyle quotes to help inspire you to kick-start your healthy lifestyle or make
you appreciate your good health:
“The greatest wealth is health.” – Virgil
“He who takes medicine and neglects to diet wastes the skill of his doctors.” – Chinese Proverb
“If you have health, you probably will be happy, and if you have health and happiness, you have the wealth
you need, even if it is not all you want.” – Elbert Hubbard
“A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
“Happiness lies, first of all, in health.” – George William Curtis, author of Lotus-Eating
“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”
– Buddha
“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an
interest in life.” – William Londen
“There are lots of people in this world who spend so much time watching their health that they haven’t the
time to enjoy it.” – Josh Billings
“Prevention is better than cure.” – Desiderius Erasmus
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
“The reason I exercise is for the quality of life I enjoy.” – Kenneth H. Cooper
“The groundwork for all happiness is good health.” – Leigh Hunt
