Blast of with breakfast for the best start to the day. (Healthy choice of food) e.g. low fat milk, fresh fruit with yoghurt, porridge, or grainy toast with baked beans, egg or spreads

To keep in shape you have to be someone who loves sports like the silver ferns all you need to do is that if you want to make a difference you have to eat healthy food and fluids like milk, water and juice.

Water is the best choice. Drink plenty of fluids to keep your body functioning at its best. Go for eight glasses everyday plus more when your exercise. Take a water bottle with you .Fluids such as milk, soup or juices are also counted in your daily total.