Your Health Matters

By: Amreen Binepal Class:803

How many calories do I need in a day?

Calories are an essential part of our everyday. We need calories because it provides the energy that our bodies need. In a day we need about 1,200 - 2000 calories, but we also need to burn all those calories and if we don't it will lead to weight gain. I found out oline that kids in our age group 9-13 need to eat different amounts of calories depending how active they are. Kids 9-13 who aren't active at all need to intake about 1000-1200 calories. Kids who are somewhat active, meaning they exercise about 30-40 minutes need to intake 1600-2000 calories. Finally kids who are very active, meaning they exercise more than 40 minutes need to intake 1800-2200 calories. I think I would be in the kids who are very active because, I always exercise more than 40 minutes and get all the calories I need. Some good sources of food you can get your calories from is carbs, protein and also fats. Every gram you eat of carbs you get 4 calories. Every gram you eat of protein you get 4 grams. Finally every gram you eat of fats you get 9 calories. I think I get enough amount of calories because I eat 30 grams of carbs, 50 grams of protein, 30 grams of fat, and get the rest of my calories from other types of food.

How much protein do I need in a day?

Protein is very important for our bodies. It is the main building blocks of our bodies. It helps to make muscles, tendons, organs, and skin. It also serves important functions. You can find protein in seafood, lean meat and eggs, beans and many more different types of food. Kids 9-13 need about 34.78 grams of protein.

How much physical activity should I be getting?

We all need exercise to keep our bodies healthy. Kids 6 and older need at least 1 hour of physical activity. Kids need to be exercising at least 3 days a week. We need to be doing either moderate or vigorous activities. Moderate activities are walking or taking a hike. You need at least 150 minutes of moderate exercise. Vigorous activities are running or dancing. You need at least 75 minutes of vigorous activities. I do both moderat and vigorous activites and exercising at least 1 hour for 3 days a week.

What are three key things I can do in my life to keep me healthy?

There are many things you can do to keep yourself healthy. One thing would be cut down on fatty foods. Junk food is not good for you. Try the Canada's food guide. It tells you the correct servings you need according to your age. Regular physical activity is good for you. It help maintains a healthy body weight, helps you live longer, and strenghtens your ability to fight off illness. Finally one last way you could keep yourself healthy is by not doing any harmful drugs or drink alcohol. These drugs can cause liver damage, cancer, and many other harmful things to your body. Those are three key things to keep yourself healthy.

What am I currently doing that is healthy for me?

What I am currently doing is that I am getting the right amount of exercise. I am eating the right amount of food that the Canadian food guide tells me to. Also I am getting the right amount of protein and calories that my body needs. Finally I don't do any drugs. That is what I am currently doing that is healthy.

What do I need to add to my life to make me healthier?

To make me healthier I should eat less junk food. Most of the time I eat alot of junk food which is bad for me and my body. That is what I need to add up to my life to make me healthier.