Rules for a healthy life

Thanks to 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. 如果你因什么事而担忧的话，和你的父母或者老师谈谈。

● Say no to smoking!

Yes. you knew I was going to say this! It is so important. Smoking is not cool. It is dangerous. It harms nearly every part of your body. Think about how your family and friends will feel, and think about what it will do to your health.

Now many people like fast food. We all know that fast food is not good for our health. So more and more fast food restaurants are ________ (serve) healthier food and you can make healthier choices. Here are some tips (建议) for ordering healthy food at fast food restaurants.

Don’t order the biggest size. The biggest size seems cheaper, but it is not good for your health. The biggest size has the most fat, sugar and so on. A smaller size is probably enough for you, such as the kids menu. So if you want to order something to eat, please order the smaller size.

Some drinks are full of sugar. So when you want to drink something, you should choose milk or water. I think it will be good for your health.

Usually fried food is not the best choice. You should choose baked (烘烤的) food. It is healthier.

Today, more and more fast food restaurants serve healthier food. You can order the food with words like “healthy” or “light (清淡的)” on the menu.

Eating at fast food restaurants may be bad for you. By making smart choices, eating at fast food restaurants can be not that bad.

The kids menu is suitable, because the sizes are usually smaller. You can eat less. You can also choose to eat half of what you order and take the other half home to eat later.

In the morning, milk and bread are good for breakfast. They give you energy（能量）. For lunch and dinner, you can have rice and vegetables. Healthy people don’t eat lots of fast food. Sweet food gives you energy but they are not healthy. There is too much sugar in them. You can have an orange or an apple for each meal.

You need lots of exercise too. You can do exercise after school. You can go walking, go running or go swimming. You can play basketball or other sports. But do not play computer games or talk with friends on the Internet for long time every day. They are not good for your health. Healthy people donʹt watch TV or play on the computer for long time.