Your Health Matters!!!

By: Krish Sheth

How many calories do I need in a day?

The calorie intake for every age group is different. For boys ages 11-13 the recommended amount is 2600 calories a day and a boy who is 14-18, 2200 to 3200 calories are needed. But if you're a girl the numbers go down, a girl who is 11-13 should get about 1800 to 2200 calories and a girl who is 14-18 should get 1800 to 2400 calories per day.

How much protein should I eat in a day?

To find out how much protein intake you need in a day is very simple. All you have to do is take your weight and multiply it by 0.36 to find out how much protein shakes you need in a day. So suppose you weigh about 95 pounds, all you have to do is take 95 and multiply it by 0.36 which gives us 34.2. So if you weigh 90 pounds you should be getting close to 34.2 grams of protein daily.

How much physical activity should I get in a day?

From children ages 6-17 years old you should get about 60 minutes of physical activity a day. At least 30 minutes out of the 60 should be vigorous exercise, meaning running or playing at your best. You should get at 5 days of exercise a week and vigorous exercise 3 times a week.

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

There are many things that you could do to keep yourself healthy. Like for example you could eat more healthy foods like fruits and vegetables instead of eating junk food. Junk food should be just for a treat and it shouldn't make up our whole diet. You should also stay hydrated by drink 8 glasses of water, and the glasses should contain about 8 ounces of water. Try using the 8x8 rule which is drinking 8 cups of 8 ounces of water. The last way is to have lots of physical activity in every day to maintain a healthy body.


1. Something that I am doing that is healthy for me is eating lots of fruits and vegetables. I think that I eat a fair amount of healthy foods and not a lot of junk food. Another thing that I do to keep myself healthy is is staying hydrated. I don't drink the full 8 glasses but I usually drink from 5-7 glasses.

2. A habit that I think that I need to work on is having more physical activity throughout the day. I think that I spend too much time indoors watching tv instead of doing something productive like playing outside or going for a bike ride.

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