DO you want to be healthier but don't know how?

It is very important to exercise and eat the right kind of food to stay healthy.

You do not need to spend all day doing exercise to keep fit. Walking to school, cleaning the house or climbing stairs every day can help. Unfortunately, many teenagers forget these simple and easy ways to keep fit.

Different kinds of exercise such as running, swimming and playing football make you feel good. They also help you to do better at school.

To keep a healthy weight, it is important to have the right amount of calories (卡路里) for your age. A calorie is a measure (计量单位) of how much energy (能量)food gives us.

Zheng Chengning, from China-Japan Friendship Hospital in Beijing, says boys and girls need different amounts of calories. Girls aged between 12-15 should have 1,800 calories a day and boys around 2,000. Zheng says we should eat lower-fat food instead of fatty foods like hamburgers, ice cream and popcorn. She says that vegetables, fruits and whole grain foods are good choices for daily meals.