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If you eat well, sleep well and exercise regularly you'll be healthy and feel tino pai (great)! We've gathered some information about all of these things to keep you looking good and feeling great.

Beefy Bones!

Beefy Bones!

Of course we all know that eating a balanced diet is the key to keeping healthy, controlling your weight and having enough energy to do all the things you want to do in a day. But how many of us know exactly what a balanced diet is???


A balanced diet means…
variety - eating lots of different types of food. More

5+ a day - eating at lease five servings of fruit & veges every day. More

water - drinking at least eight glasses of water every day. More

moderation - eat less of some foods (e.g. like those high in fat, high in sugar or high in salt) and eat more of foods that are high in calcium, iron and fibre.)

Eating a healthy diet (with lots of foods high in calcium) and being active will make sure your bones are beefed-up as you grow-up too!

Did you know?

  • 99% (almost all) of the calcium in your body is in your bones. Your body cannot make it's own calcium and relies on you to supply it!
  • Up until you are 17 - 19 years old your body builds strong bones by absorbing the calcium in your diet. As you get older your bones don't absorb as much calcium and your bones become weaker.

Where do I get calcium from?

Good question! We asked Hyperboy and Hypergirl to list their favourite snacks and found that they were already eating foods high in calcium everyday.
Hyperboys favourite high calcium snacks were: Cheese
  • Cheese and corn toasted sandwiches
  • Fruit and Icecream
  • Yoghurt and sliced banana
  • Mum's homemade strawberry milkshakes
Hypergirl doesn't like to eat many dairy foods (like milk, cheese and yoghurt) but even her snack list was full of calcium rich foods.
Hypergirls favourite high calcium snacks were: Nuts
  • Mixed Nuts and Raisins
  • Chocolate flavoured soy milk
  • Dad's BBQ tofu burgers
  • Apricot icecream


Choose low fat versions of dairy products (milk, yoghurt, cheese) so that you get the calcium you need and not too much fat.

How much calcium do I need?

Your bones need to absorb calcium everyday - exercising, being out in the sunlight and eating a balanced diet should be enough to help them grow strong.

Use this quick checklist to see if you are feeding your bones properly!
How old are you? You need this much calcium every day What should you eat?
5 - 8 years old 1 glass (200ml) of homogenised (blue top) milk =
3 slices of cheddar cheese =
1 cup of icecream =
3 cubes of tofu =
1 cup of salmon =
8 - 11 years old
12 - 18 years old (girls)
12 - 18 years old (boys)


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