Proper Nutrition, Hygiene and Oral Care

 School-age children need to eat foods from all five healthy food groups – vegetables,
fruit, grain foods, dairy and protein.
 Healthy foods have nutrients that are important for growth, development and learning.
 Limit salty, fatty and sugary foods, low-fiber foods, and drinks with caffeine or a lot of
sugar.

Proper Hygiene - a collection of habits that people perform to keep themselves clean and their
bodies healthy.

 Washing hands – washing hands can reduce the chances of spreading diseases. Make sure
to keep your hands clean all day. You can also use hand sanitizer. Make sure you use
enough of the product to cover all surfaces of your hands. Make sure you rub the palms,
backs of the hands and in between your fingers.
 Wet your hands with water.
 Apply enough soap to cover all surfaces of your hands.
 Rub your palms together.
 Clean between the fingers and the back of your hands.
 Clean dirty nails with a scrubbing brush, if one is available.
 Rinse both sides of your hands, preferably under clean running water.
 Dry off your hands with a clean towel.
 Use the towel to turn off the tap.
 Taking a shower or bath – It is very important to shower atleast once a day especially
after doing some physical activities such as sports. Wash yourself with soap, shower gel
or a hypoallergenic body wash. Soap removes more germs, but you may need to wash
sensitive body parts with plain water or salt water.
 Preventing body odor - After washing, apply deodorant to your armpits. Put on clean, dry
clothing. Wash sweaty or dirty garments well and, if possible, hang them outdoors to dry.
If you have a problem with excessive sweating, make an appointment to see your doctor.
 Handling food safely - Wash your hands before and after preparing food. This will stop
you contaminating food and will also protect you from getting ill or passing on bacteria
from foodstuffs, such as raw meat. Find out more here about food safety.
 Preventing bad breath - Bad breath can be caused by poor oral hygiene. Brush and floss
your teeth twice a day since this reduces gum disease and the chances of future tooth
decay. Use these dental care tips and make an appointment with a dentist for a check-up
if you have further symptoms.

Oral Care - Having a good oral care routine is one of the more personal things we practice as
part of everyday self-care. Taking care of our teeth, gums, and mouth contributes directly not just
to our bright, beautiful smiles, but more importantly, to our overall health. Good oral health care
helps keep plaque and bacteria that lead to plaque and tooth decay under control.

 Brush your teeth at least twice a day - This is one of the first things we’re taught as
children, and for good reason! Bacteria and saliva can build up in the mouth pretty
 quickly while we’re sleeping, and brushing in the morning helps get rid of this buildup,
along with morning breath. On the other hand, experts recommend brushing your teeth
after dinner and before bedtime as well, if you are susceptible to gum problems and to
avoid plaque.
 Make flossing a daily habit - Dental floss can reach areas that the bristles on your
toothbrush can’t, so it’s important to floss daily to help prevent plaque and food between
teeth that may cause bad breath and tender gums. It is recommended to floss before
brushing, since flossing dislodges any buildup or food residue between teeth — you’d
want to brush that stuff away after.
 Brush your tongue - The truth is, your tongue is covered with bacteria. If bacteria can sit
between your teeth, it can definitely grow on the textured surface of your tongue. It is
between the taste buds that bacteria accumulate, and brushing your tongue is an important
part of a good oral care routine.
 Use mouthwash - Mouthwash is a great way to freshen up and feel confident with your
smile on the go. It rinses away food particles, fights against plaque between teeth and
gums, and prevents cavities.
 Maligayang Kaarawan Aking Ina

Ngayon ang kaarawan ng aking pinakamaganda, pinaka-maalaga at pinakamamahal na babae sa

buhay ko, Ang aking ina. Maligayang kaarawan Nanay, hindi ko maisip kung ano ang magiging
buhay ko kung wala ka. Ikaw ang liwanag ng buhay ko na laging nagpapakita sa akin ng tamang
landas.

Una sa lahat, nagpapasalamat ako sa Panginoon na binigyan niya ng pagkakataon ang aking ina
na tumuntong sa ganitong edad upang ipagdiwang ang kanyang kaarawan. Kami ng aking mga
kapatid ay napaka swerte na magkaraoon ng isang inang tulad mo. Hindi sapat ang mga salita
para ilarawan kung gaano kita hinahangaan, kung gaano kita pinahahalagahan at kung gaano kita
pinasasalamatan sa lahat ng nagawa mo para sa amin.

Nais kong batiin ka ng pinakamaligayang kaarawan Nanay, lagi kong ipinagdarasal ang iyong
mabuting kalusugan sa pag-iisip at pisikal at nawa'y maging masuwerte ako na makita ang iyong
ngiti at makausap ka sa buong buhay ko.