There are a number of good habits we should practice in order to stay healthy.

These are essential for the good

health of every person, be they young or old, regardless of race.

The first area is nutrition. What it means is that we should eat a well-balanced diet. We are familiar with the
diagram of the food pyramid. Every now and then the divisions within the pyramid change because nutritionists
come up with new theories of what is best. Basically nutritionists agree that we need to eat carbohydrates to
give us energy. Carbohydrates are foods such as bread, potatoes and rice. Carbohydrates keep us warm and
supply us with the energy we need to keep us alive, to move about and to work.

Food such as meat and fish also gives us the nutrients necessary for growth and for the repair of worn tissue. It
follows then that children and growing teenagers need more food than older people. There is some truth in this.
Food supplies us with vitamins, minerals and other substances that are necessary for the chemical processes that
take place in our body.

The question of the amount of food we need is also often under investigation. Most nutritionists agree that the
amount of food we need depends on the amount of energy we need for our day to day living and also for the
kind of work we do. For normal day to day living, a person who weighs about 64 kg needs about 2400 calories.
Two-thirds of this energy is used to maintain normal body temperature, muscle tone and to keep internal organs
such as the heart, liver and kidneys functioning properly. The remaining calories are needed for other functions
such as eating, walking, working and playing.

The amount of work a person does also determines the amount of food he eats. A person who does heavy
manual work such as a farmer or a construction worker uses up more calories, and therefore needs more food.
We are impressed and sometimes amused by the amount of rice that a manual worker can consume and yet
remain trim. On the other hand, an office worker may appear to eat a modest amount of rice and vegetables and
yet appear overweight. The fact is the office worker probably only needs about 2200 calories. When we
consume more calories than we need regularly, we end up fat and unhealthy. It is thus easy to understand why
people in affluent countries, like the USA and Germany, are often fat and unhealthy. Unfortunately, obesity and
its negative consequences are problems in societies where there is plenty of food.

It is true that in their teens, children go through a growth spurt so they do need extra food. Teenagers are often
hungry and this could be the body's way of signaling for food. There is a tendency for teenagers to go for instant
gratification in the form of comfort foods such as burgers and hot dogs. Some may go for Asian treats such as
nasi lemak and the usual accompaniments or a plate of oily fried noodles.

It is not a crime to indulge occasionally in one's favorite foods even though they are unhealthy choices.
However, it is important that growing teenagers eat a balanced diet that consists of a variety of foods that
include fish, meat and eggs, fresh vegetables and fruit and boiled rice and potatoes.

Based on the passage given, write a summary:

• on nutrition
• the amount of food teenagers need

Your summary must:

• be in continuous writing ( not in note form )
• not be longer than 130 words, including the 10 words given below

Begin your summary as follow:

To stay healthy, we have to eat a well-balanced diet ...
Answer

To stay healthy, we have to eat a well-balanced diet. We need carbohydrates for energy and body heat. We need
protein to help in growth and repair of tissues. It is true that growing adults need more food. The optimal
amount depends on the work we do. An average working adult probably needs about 2400 calories a day.
However, when we consume more than what we need, we end up overweight. Obesity is a clear mark of an
affluent society. It is thus a health problem in rich societies. Growing teenagers do need extra food for growth
but unfortunately many teenagers indulge in comfort foods such as hot dogs and burgers. For health, it is best to
maintain a balanced diet of proteins, vegetables and carbohydrates. (126 words)
An article : How to lead a healthy lifestyle

Question: Based on your observation, many of your classmates are not taking proper care of their health. As you are the
president of the Health Club of your school, your teacher advisor has asked you to write an article for the school
magazine on how to lead a healthy lifestyle.

Use the notes below to help you write your article:

C1 Practise personal hygience

-Wash hand and brush teeth

C2 Take balanced meals

-Avoid junk food and fried food

C3 Drink a lot of water

-At least eight glasses daily

C4 Get adequate sleep

-Seven to eight hours day

C5 Have regular exercise

-Keep fit and build stamina

C6 Share problems with others

-Talk to friends or school counselor

When writing the article, you must remember:

· To give a suitable title
· To give your name as the writer
· To include all the points given
· To provide an ending
· That your readers are students of your school
Answer
How to Lead a Healthy Lifestyle
By: Nurul Athirah Assan

From my recent observation, many students are not taking proper care of their health. They have to cope with
such things like lessons, extra-curricular activities and social events. They tend to forget about their health in order to
accomplish everything within a short span of time. This will eventually take its toll on the students themselves. Hence, I
would like to share some tips on how to lead a healthy lifestyle.
First of all, you have to practise personal hygiene. For example, wash your hands frequently especially before or
after handling food and also brush your teeth twice a day. Keeping yourself clean helps prevent the spreading of
bacteria. Another way is you have to take balanced meals. Your bodies need sufficient nutrition to sustain your activities.
You should avoid eating junk food and fried food as they are unhealthy.

Apart from that, you need to drink a lot of water. It is advisable to drink at least eight glasses of water. This can
prevent dehydration in your body. You should also get adequate sleep which is seven to eight hours a day. Having a
proper rest and sufficient sleep are important so that you can wake up energized the next day.

Next, you should have regular exercise. You can do aerobics or just plain walking and jogging. Set aside at least
three times a week to exercise. This activity will keep you fit and build your stamina at the same time.

Last but not least, share your problems with others. Do not keep your problems to yourself as it will lead to stress.
You can talk to your friend or school counselor or whoever you are comfortable with.

These are a few tips on how to live a healthy lifestyle. Life is a precious gift from God and therefore it is your
responsibility to take care of your own well-being. You have to get your priorities right before you become the victim of
your own carelessness. After all, prevention is better that cure.