Your Health Matters!

By: Simran Randhawa

How much calories do I need in a day?

Females ages 9-13 need 1,600 calories if at sedentary level of activeness, 1,600-2,000 calories if moderately active, and 1,800-2,200 calories if active. Sedentary is the amount of excerise you get in a daily day to day life. When you add a bit more excerise in your regular life, it becomes moderately active. Active is moderate exercise but more than that.

How much protein should I eat in a day?

On average, a 9-13 year old female gets an estimated amount of 0.76 of their daily food intake as protein. But doctors recommend that 0.95 (34 grams) of their daily intake should be protein.

How much physical activity should I get in a day?

Doctors recommend 60 minutes of either moderate/vigorous/intensive aerobic activities (actives that increase your breathing and heart rate). This doesn't have to be done all at once and can be 10 minutes at a time. In a week, you should have at least 3 days where you do muscle-strengthening and bone-strengthening excerices.

What are 3 key things I can do in my life to keep me healthy?

1. Exercise regularly

"Exercise benefits every part of the body, including the mind. Exercising can help you look better, helps people lose weight and lower the risk of some diseases and exercise can help a person age well"


2. Keep a healthy diet

When you have a healthy diet you lessen the risk of being tired, lazy, and decrease the chances of getting diseases such as heart disease, stroke, cancer and diabetes.


3. Get the right amount of sleep

We need to sleep because it lets your body rest and refresh so you can remember what you learn, pay attention, etc. It allows muscle and bone to grow, skin to heal, and to make sure you stay healthy.

What am I currently doing that is healthy for me?

Looking at my day, I usually get the right amount of sleep, which is at least 9 hours for my age, I excerice at a moderate level, and I consume the right amount of protein everyday. I don't like to stay in one spot and often like to stand rather then sitting down. After school I like to run/walk around the block and ride my bike. I'm a bit addicted to peanuts and eat hand full after hand full of them and usually get my full 34 grams eating them. Overall, I think I take care of my body properly.

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

I'd live my life with only peanuts if I had to. But this means I don't get different kinds of protein. I need to start eating more foods with protein rather than just peanuts. I could also start doing more then walk/run around the block and ride my bike. To keep a healthy body I need to do mederate, vigorous and aerobic excerices.