Hi, dear boys and girls! Do you know how to be a healthy kid? Here are some rules you should follow.

First, eat different foods, especially fruit and vegetables. You may have your favorite food, but you'd better eat something different. If you eat different foods, you will probably get more nutrients（营养物质）your body needs

Second, drink water and milk as often as possible. When you're really thirsty, cold water is the No. 1 choice. Milk is a great drink that can give you more calcium（钙）your body needs to grow strong bones（骨头）.

Third, listen to your body. How do you feel when you are full? When you are eating, notice how your body feels and when your stomach feels comfortably（舒适地）full. Eating too much will not make you feel comfortable but make you fat.

Fourth, limit screen time. Screen time is the time you watch TV, DVDs and videos, or using computers. It is good to take more exercise, such as basketball, bike riding and swimming.

You can't watch TV for more than two hours a day.

Fifth, be active. One thing you'd like to do as a kid is to find out which activity you like best. Find ways to be active every day.

Follow these rules and you can be a healthy kid.

As the old saying (谚语) goes, “The early bird gets the worm (虫).” Clearly, getting up early is a good habit. It will do you a lot of good. So, what are its good points?

More time for yourself

Getting up early is important because it gives you more time to do things. You can have more time to do a morning run, read a newspaper or do anything you like. Don’t you have enough time for yourself? Simple (简单的). 【小题1】

More time for breakfast

A good day starts with a healthy breakfast. 【小题2】 But if you get up late, you’ll have to eat breakfast fast or just miss it.

Less time in traffic

【小题3】 If you get up early, you can spend less time in traffic. You don’t have to worry that you’ll be late for school.

A good night’s sleep

【小题4】 Then you can enjoy long and good sleep. You know, a good night’s sleep is good for your mind and body. And a healthy mind and body can make you get prepared for the new day.

So, try to get up early and make the most of your mornings!

Because of better health care, most people are living healthier and longer lives. Someone who is born today can expect to live about thirty-five years longer than someone who was born in the nineteenth century. It is even thought that in the future more and more people will celebrate their hundredth birthdays. Here are some rules for a healthy life.

Get off the sofa!

Sure, it is comfortable to sit on the sofa and watch TV. But doctors say you should get off the sofa. To keep fit, you have to walk at least 10,000 steps every day. In the past, people’s jobs required more physical effort. They often had to walk for miles every day. When farmers were working in the fields, they were keeping fit at the same time. Think about it: Do you get the same amount of exercise today as they did in the past?

Eat healthy food!

It is important to eat food that is fresh and natural, for example, fruit and vegetables. Fast food is not healthy. You should only have it once in a while. Eating too much of the wrong food will harm your health.

Rest while you can!

When we were babies, we slept for much of the night. Teenagers do not need as much sleep as babies, but it is important for you to get about eight hours’ sleep a night. At weekends, you have got more time, so use it not just for your friends, but for rest too.

Do not worry. Be happy!

Many people believe that happiness is important for our general health. Sometimes it is not easy to be a teenager because of the difficulties of school, exams or friendships. If you are worried about something, talk to your parents or your teacher.