We always discuss about health, especially for kids. But what is health? “Health” means eating well, getting enough exercise, and having a healthy weight. Let’s read the following rules. They can help us stay healthy.

Eat a variety of foods, especially fruit and vegetables. We all know that eating fruit and vegetables can help us stay healthy, but many of us only eat our favorite foods. Remember that we can only get the nutrition (营养) we need by eating different kinds of food, especially fruit and vegetables.

Drink water and milk most often. Everyone knows that water is important. Besides that, kids need plenty of calcium (钙) to grow strong bones, and milk has a lot of it. Every day, we should drink at least three cups of milk (1,300 milligrams of calcium) when we are 9 years old or older. We should also try to have less sugary drinks, like soda and coca. They include a lot of added sugar. Sugar just adds calories (卡路里), not important nutrition.

Listen to our body. When we are eating, notice how our bodies feel. When our stomachs feel comfortably full, stop eating. Eating too much makes us feel uncomfortable. If we do it too often, it can make us unhealthy and fat.

Limit screen time. What’s screen time? It’s the amount of time we spend watching TV, movies, and playing computer games. The more time we spend on these sitting-down activities, the less time we spend playing sports, like basketball, and doing other activities like bike riding and swimming. Try to spend no more than 2 hours a day on screen time.

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Did you know that you can eat a rainbow(彩虹)? You can’t eat a rainbow in the sky, of course. You can make a healthy rainbow out of all the different colors of fruits and vegetables.

A red apple can help keep your heart strong. Eat some slices of this fruit for a healthy snack. Red raspberries(红覆盆子) can help keep you from getting sick. Eat a handful of this fruit instead of candy.

An orange carrot can help keep your eyes healthy. This vegetable is just plain fun to crunch between your teeth. An orange is filled with vitamins(维生素) that can help keep you from catching a cold. Squeeze this fruit for some tangy juice with breakfast in the morning.

A yellow banana can give you tons of energy. Peel and eat this fruit before you play. Yellow corn can help keep your stomach healthy. Munch this vegetable right off the cob at a picnic.

A green avocado(牛油果) can help your body take in all the stuff(东西) it needs. Squish up this fruit to make a creamy dip for chips. Green broccoli(绿花椰菜) can help keep your bones strong. Pretend you are a dinosaur eating a tree and chow down on this vegetable.

Blueberries(蓝莓) can help you remember things. Eat this fruit every day to help you do well in school.

Purple plums(李子) help food move through your body. Get sticky with a bite of this juicy fruit. Purple grapes can help keep blood(血液) moving around your body. Toss a bunch of this fruit in the freezer and have a chilly treat.

These fruits and vegetables are just a few that can make up a food rainbow. Eating a rainbow every day is a fun and colorful way to stay healthy. How many colors will you eat today?