Eating healthy food and being physically active has many benefits other than only preventing diseases. It may help you:
  • Do better in school.
  • Have more energy for other fun times, like hanging out with your friends.
  • Make friends who share your interests in dance, sports, or other activities.
  • Tone up and strengthen your muscles.
  • Improve your mood
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Take Charge of Your Health: Diet & Nutrition

Health eating involves taking control of what and how much you eat.​
Have you ever heard of a food pyramid?  
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A food pyramid is a diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.
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Malaysian food pyramid.

Source: Ministry of Health, 2010

​How many servings of each group do you take each day?
Level
Type of Food
Level 4 (peak)
Eat less
​Fat, oil, sugar and salt.
Level 3
Eat in moderation
Fish, poultry, meat and legumes
  • ½ – 2 serving of poultry, meat and egg / day
  • 1 serving of fish / day
  • ½ –  1 serving of legumes / day
  • 1 – 3 servings of milk and dairy product.
Level 2
Eat plenty
Fruits and vegetables
  • 3 servings of vegetables / day
  • ​2 servings of fruits / day
Level 1 (base)
Eat adequately
Rice, noodle, bread, cereal, cereal products and tubers.
4-8 servings / day​
​The Malaysian Dietary Guidelines for Children and Adolescents recommend:
  • Eating a variety of foods within your recommended intake.
  • Attaining healthy weight for optimum growth.
  • Being physically active everyday.
  • Eating adequate amounts of rice, cereals or tubers (potato, keledek,tapioca).
  • Eating fruits and vegetables every day.
  • Consuming moderate amounts of fish, meat, poultry, egg, legumes and nuts.
  • Consuming milk and milk products everyday.
  • Including appropriate amounts and types of fats in the diet.
  • Limiting the intake of salt and sauce.
  • Consuming foods and beverages low in sugar.
  • Drinking plenty of water daily.
  • Consuming safe and clean foods and beverages.
  • Educating children on the use of nutrition information on food label. - Have you had a look at one of these food labels? Find one on a food packet. What can you see?
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You can also use a simple way to help you to decide how much to eat every day! MY PLATE is a diagram to demonstrate appropriate portion of protein, grains, fruits and vegetables in a plate (see figure below)
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My Food Plate.
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Types of food to be consumed daily

Exercise & Fitness

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There are different types of exercises that you can try.
You have probably heard how exercise is good for your body. Do you also know that it is good for your mind? Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day.
​Here are some of the rewards and benefits of exercise:
  • Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy.
  • Exercise can help some people sleep better.
  • Exercise can help some people who have mild depression and low self-esteem.
  • Exercise can help you look better.
  • Some people can lose weight and lower risk of diseases such as diabetes.
  • Exercise can help some people age well.
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List 3 exercises that you like doing? What new activities will you like to try?
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