Are you fit and Healthy?
Are you fit and healthy? Do you eat breakfast? It's one of the most important meals of the day you know! Do you spend lots of time in front of the TV or computer or do you like being active? Making healthy changes is great for you, and it's easy to do! First you just need to work out what ways you and your family could be healthier?

For some ideas on ways you could be healthier:

• Eating breakfast helps you start the day at your best.
• Drinking more water or milk is much healthier than cordial or soft-drink.
• What about a break from sitting down? Maybe play outside, or just move around the house. Any type of movement is great! - if your arms and legs are moving - then it's good for you.
• Sometimes it takes a little time for your taste buds to like new foods -Maybe try a new vegetable each day and in a few weeks, you will find how tasty they actually are.

There are loads of ways to get fit and healthier - you might like to ask a friend or family member to help you choose your fit and healthy changes.

Bust a Move (Be wise and exercise)
Exercise, helps us grow strong muscles, bones, heart and lungs. Just playing is a great way to get fit! You don't have to be the best athlete, you can be healthy by just being active every day. Anything that moves your arms or legs is great! Do you know, our bodies need to move for at least 1 hour every day?

Different activities help different parts of your body be healthy.

• Some activities are good for your heart and lungs, these are the ones that make you huff and puff - like running, jumping, skipping, swimming and lots more.
• Some activities are good for making your bones and muscles strong, these ones make your muscles move - like push ups, lifting and chin ups and many others.
• Some activities are good for stretching your muscles - like doing the splits in gymnatics or stretching over a high jump bar at athletics.
• Some activities are good for relaxing - like yoga, pilates and tai chi.
• Some activities are good for coordination - like tennis, dancing and karate.
• Some activities are good for learning team skills - like soccer, netball, basketball and hockey.

It's good to try lots of different types of activities, to make your whole body healthy and help you find the ones you like the most. How many different sports and activities have you tried? Make a list with your friends or family, and tick them off when you have tried them.

Super Foods
Do you know, eating healthy foods and cutting down on junk foods makes you grow stronger, smarter and happier? Eating different foods gives us different special nutrients and we need a balance of them all every day?

Try to eat 3 healthy balanced meals each day and small healthy snacks. Take the 1-6 healthy food steps, to get all the special nutrients we need. Kids need to eat, at least:

1. serve of lean meat, poultry, fish, egg or other protein per day
2. pieces of fruit per day
3. cups of milk or yoghurt per day
4. large glasses of water per day
5. serves of veggies per day (1/2 cup is one serve)
6. serves of grains per day - including breads, cereals, rice, pasta (1 slice of bread or 1/2 cup is one serve)

Having the right balance
Good news! Being healthy doesn't mean only eating vegetables and never eating even one lolly. Or exercising all the time, and never having quiet time like reading a book or watching your favourite TV show. It is about moderation and having the right balance of different activities.different activities. Our bodies need moving every day to stay fit and healthy, but we need some rest time too. It is important to get the right balance of the foods that are good for us as well, and its OK to have just a few party foods on special occasions, like birthdays or Christmas.

• Have a little more salad or vegetables at lunch and dinner.
• Drink a little more water or milk instead of cordial or softdrink.
• Choose your favourite party food and enjoy small amounts at special occasions like a birthday or Christmas (but don't go overboard!).
• Choose your favourite video game or television show and cutting down the others, instead use that time to be more active and do some movement.
• Celebrate making healthy choices with non-food rewards (like having a bubble bath, watching a movie, getting a new ball or game, or craft activity).

Take a lead and share
Smile and give yourself a pat on the back for making a start to being a fitter and healthier you. Share your new found healthy knowledge with your friends and family - take the lead and tell them how easy it is to start being a little fitter and healthier.

• Share how physical activity and eating healthy foods makes you feel better and grow stronger.
• Tell your friends about this website and challenge them to make healthy changes too.
• Ask your friends what fruit and vegetables they have tried - who has tried more? How do they like eating them?
• What are your friends and families favourite way to exercise? Maybe you could try new activities or sports with them.

Always smile and give yourself a pat on the back for making a start to being a fitter and healthier you.