All foods have nutrients in them. When you eat something, your body takes in the nutrients that it needs, and gets rid of what it doesn’t need.

Remember ‘5 a day’ – everyone should eat at least five portions of fruit and vegetables every day. Are you getting your 5 a day? Here are some things that count as portions of fruit and veg:

• an apple

• a banana

• sultanas

• baked beans

• carrots

• fruit juice

• fruit smoothie

• veg in pasta sauce (such as onions and peppers)

Fruit and vegetables contain important nutrients for your body. You can get the most variety of nutrients if you choose fruit and veg that are different colours – like a rainbow! For instance, you can eat red tomatoes, orange oranges, yellow bananas, green grapes and blue blueberries. How many other rainbow combinations can you think of?

It’s important to drink plenty of water during the day. Your body is mostly made up of water!

The foods you eat don’t just affect the inside of your body, they affect your teeth too. Whenever you eat something – especially if it has sugar in it – some of it is left on your teeth. Plaque (a kind of bacteria) breaks down the sugars, which makes the enamel on your teeth soft. The enamel is what’s protecting your teeth, so once that’s gone you can get little holes called cavities that need to be filled by the dentist.

You can keep your teeth healthy and prevent cavities by brushing them at least twice a day – front, back, top and even your tongue! Count all the way up to 120 as you brush to make sure that you’re brushing for long enough.

Keeping healthy isn’t just about eating the right foods – it’s about getting exercise too. This doesn’t have to mean becoming an Olympic athlete – it just means playing a game of tag outside with your mates, or walking up stairs instead of taking the lift, or trying out for sports at school. You should get 30-60 minutes of exercise every day.