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A healthier, happier you!

Feel fit, healthy and strong all day. What are the ways that you can always be on top of your game? 

Eat healthy food

You should include all five food groups in your daily diet.

  1. Fruit
  2. Vegetables
  3. Protein
  4. Grains
  5. Dairy

Fruit, veggies and fish are very important for a fast-thinking brain. However, food and drinks that are high in sugar are not good for you and should be limited.

CHALLENGE: Can you go a whole week only eating healthy food? You can learn more about nutrition and what's in your Spur meals by visiting

Love your pet

Do you have a pet? Spending time with animals can cheer you up when you are feeling sad.

CHALLENGE: Walk or play with your pet every day, or ask a neighbour if you can play with their dog - both of you will be happier for it!

Make friends

Friends are fun, but making friends isn’t always easy. Sometimes friends have to learn to be kinder or how to say “sorry”. Can you be friends with someone different from you? Of course you can. Friends from different cultures make life more interesting!

CHALLENGE: Do something nice for a friend tomorrow. 

Be realistic

Say “ree-a-lis-tic”.

That means knowing the difference between what's possible and what is impossible.

CHALLENGE: If you have a difficult decision to make, write down the good and bad for each choice, then make a realistic choice.

Get enough sleep

A good night’s sleep allows your body to recharge and prepare for the next day. Sleep is also important for your brain. Scientists believe your brain uses sleep time to sort through all the information you learnt during the day. How cool is that?

CHALLENGE: Get at least nine hours of sleep every night for seven nights in a row, and see how fresh and strong you feel!

Tell the truth

Always tell the truth and people will soon know that you can be trusted. Being trusted is an important part of having healthy relationships.

CHALLENGE: Can you go a whole week only telling the truth? It’s hard but we know you can do it!


When you exercise, your brain releases chemicals called endorphins (say en-dor-finz) that make you feel happy for up to 12 hours afterwards.

CHALLENGE: Try a different exercise every day for a week – kick a ball, walk the dog, dance, stretch. All these different moves will make you flexible, fit and strong. Too easy? See if you can do it for a month!

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