A lesson on keeping healthy and fit

What does it mean to be healthy?

• to live very long and happy life;
• not to suffer from any serious disease apart from cold or a headache;
• to visit the doctor only for control;
• not to take pills and other medicines;
• to be in generally good physical condition;
• to have the proper body weight proportional to the height;
• to eat good food;
• to be able to walk, run or swim long distances not loosing your breath;
• to feel generally happy about your life and not to think about death;
• not to smoke cigarettes or take any drugs.

What does healthy eating mean?

• to eat many vegetables and fruit- they provide vitamins and minerals;
• to reduce fat in your diet;
• not to eat much red meat, but rather poultry and fish;
• to eat bread and pasta produced of whole grain meal;
• not to consume sweets and product containing too much sugar and fat (ice-creams, cakes, drinks…)- you have to remember that pure sugar has no nutritive value- it is only full of calories!;
• to eat regularly four or five meals a day; it is much healthier to eat fewer small meals than to eat two bigger;
• the diet has to be varied and balanced at the same time;
• to remember that eating appropriately helps you keep healthy and live longer.

What does keeping fit mean?

• try to exercise, move all your muscles move in any way every day;
• make some kind of bigger effort- take a run or swim at least three times a week;
• remember to breathe some fresh air every day;
• eat only when you are hungry; in the meantime you can only eat fresh vegetables and fruit or drink juices; remember that eating when you are not hungry is very bad for your health;
• it is good for health to expose the body to the changes of temperature, you can take cold shower and hot afterwards and rub the body with a natural sponge;
• take good sleep at night- 7 to 8 hours- and during the day, when you feel tired take a nap- it helps the body relax and helps yourself to calm down;
• everyday do something good for yourself, something that will make you smile or even laugh.

Keeping fit may seem quite easy, but in reality you need to be really patient and have strong will to follow these rules. These methods may prevent everyone from overweight and many diseases.

VOCABULARY- słownictwo

Whole grain meal- mąka razowa (pełnoziarnista)

Poultry- drób

Nutritive value- wartość odżywcza

Overweight- nadwaga

Varied - zróżnicowane

Balanced- zrównoważone

Muscles- mięśnie

Breathe- oddychać

Nap- drzemka

Calm down- uspokoić

Diseases- choroby

Strong will- silna wola

Sponge- gąbka

Rub- pocierać

Calories- kalorie

Patient- cierpliwy

! Try to answer the question and estimate, if your diet is healthy- here you have the test to solve!

Part one

1. What kind of milk do you drink?
2. 1. Normal- 3% fat
   2. Medium fat- 1,5%
   3. Low fat- 0,5%
3. When you spread butter on your bread, is the layer
4. 1. thick
   2. medium
   3. thin
5. Do you eat sweets (cakes, biscuits, ice-creams)
6. 1. Every day
   2. 3-5 times a week
   3. once a week or less
7. How often do you consume things like chocolates or confectionery?
8. 1. every day
   2. 3-5 times a week
   3. once a week or less
9. Do you eat crisps, chips and fast food
10. 1. every day
    2. 3-5 times a week
    3. once a week or less
11. Do you eat steaks, sausages and other high fat meat
12. 1. every day
    2. 3-5 times a week
    3. once a week or less

If you chose most a) answers, you have to change the diet immediately. The more c) answers you chose, the healthier you are. If you marked many b) answers, you have to be careful with what you eat and try to reduce fat.

Part two

1. How much bread ( or rolls and similar things) do you eat a day?
2. 1. more than 5 slices
   2. 3-5 slices
   3. 1-2 slices
   4. 1 slice or none
3. Do you eat potatoes, pasta, rice, noodles and similar things
4. 1. every day
   2. 4-5 times a week
   3. 1-2 times a week
   4. less than once a week
5. Whan you eat a meal, how many potatoes is there usually in it?
6. 1. 5-6
   2. 4
   3. 3
   4. 1-2
7. How often do you have cereals with milk or yogurt for breakfast?
8. 1. every day
   2. 4-6 times a week
   3. 2-3 times a week
   4. once a week or less
9. How much fresh vegetables or fruit a day do you have?
10. 1. 5-6 portions
    2. 3-4 portions
    3. 2 portions
    4. one portion or none

In this part of the test you can count the points in such a way, that for each answer a) you get 4 points, for each b) you get 3 points, for each c)- 2 points and for each d)- one point. If your score is 15-20 - congratulation, you eat really healthy, and you will eat a long life. If the score is 8-14, you have to be careful. Try to eat more fruit, vegetable and bread instead of meat and fat products! If you scored less than 8 points, you have to change your eating habits if you care for being healthy and fit!