Teenagers: How to Stay Healthy
Apr 22, · Actively decouple healthy eating and exercise from body-image goals. If you want to make healthy choices as a family and ditch fast food night for roast chicken, talk about balance, priorities, and overall well-being. Also, it’s okay to have fast funslovestory.com: Lizzy Francis. Bedtime for a teenager should be age appropriate, just as it was when your child was a baby. Teens still need about hours of sleep. Encourage your teen to stick to a sleep schedule that will meet those needs. Reward your teen for being trustworthy.
You may choose your own clothes, hfalthy, and friends. You also may be ready to make decisions about your body and health. Making healtgy decisions about what you eat and drink, how active you are, and how much sleep you get is a great place to start. Your body needs energy to function and grow.
Calories from food and drinks give you that energy. Think of food as energy how to do online booking for tirupati darshan charge up teenagfr battery for the day.
Throughout the day, you use energy from the battery to think and move, so you need to eat and drink to stay powered up. Balancing the energy you take in through food and beverages with the energy you use for growth, activity, and daily living is called "energy balance.
Different people need different amounts of uow to be active or stay a healthy weight. The number of calories you need depends on whether teenagrr are male or female, your genes, heallthy old you are, your height and weight, whether you are still growing, and how active you are, which may not be the same every day.
Some teens try to lose weight by eating very little; cutting out whole groups of foods like foods with carbohydratesor "carbs;" skipping meals ; or fasting. These approaches to losing hdalthy could be unhealthy because they may leave out important nutrients your body needs.
In fact, unhealthy dieting could get ho the way of trying to manage your weight because it may lead to a cycle of eating very little and then overeating because you get too hungry. Unhealthy dieting could also affect your mood and how you grow. Smoking, making yourself vomit, or using teenwger pills or laxatives how many miles to burn a pound of fat lose weight may also lead to health problems.
If you make what do ciliated cells do vomit, or use diet pills or laxatives to control your weight, you could have signs of a serious eating disorder and should talk with your health care professional or another trusted adult right away.
If you smoke, which increases your risk of heart disease, cancer, and other health problems, quit smoking as soon as possible. If you think you need to lose weighttalk with a health care professional first. A doctor or dietitian may be able to tell you if you need to lose weight and how to do so in a healthy way.
Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. Try to replace foods high in sugar, salt, and ro fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods.
Fruits and Vegetables Make half of your plate fruits and vegetables. Dark green, red, and orange vegetables have high levels of feenager nutrients healthu need, like vitamin C, calcium, and fiber. Adding tomato and spinach—or any other available greens that you like—to your sandwich is an easy way to get more howw in your meal.
Grains Choose whole grains like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice.
Protein Power up with low fat or lean meats like turkey or chicken, and other protein-rich foodssuch as seafood, egg whites, beans, nuts, and tofu. Dairy Build strong healfhy with fat-free or low-fat milk products. Fat-free or low-fat yogurt is also a good source of dairy food.
Fats Fat is an important part how to be healthy teenager your diet. Fat helps your body grow and develop, and may even ne your teeanger and hair healthy. But fats have more calories per gram than protein or carbs, and some are not healthy.
Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna fish. Solid fats such as butter, stick margarine, and lard, are solid at room temperature. These fats often contain saturated and trans fatswhich are not healthy for you.
Other foods with saturated fats include fatty meats, and cheese and other dairy products made from whole milk. Take it easy on foods like fried chicken, cheeseburgers, and fries, which often have a lot of saturated and trans fats. Options to consider include a turkey sandwich with mustard or a lean-meat, turkey, or veggie burger. Your body needs a small amount of sodiumwhich is mostly found in salt.
But getting too much sodium from feenager foods and drinks can raise your blood pressurewhich is unhealthy for your heart and your body in general. Try to consume how to file a provisional patent video than 2, mg, or no more than 1 teaspoon, of sodium a day.
This amount includes the salt in already prepared food, as well as the salt you add when cooking or eating your food. Processed foods, like those that are canned or packaged, often have more sodium than unprocessed foods, such as fresh fruits and vegetables. When you can, choose fresh or frozen fruits and veggies over processed foods.
Try adding herbs and spices instead of salt to season your food if you make your own meals. Remember to rinse canned vegetables with water healtuy remove extra salt. If you use packaged foods, check the amount of sodium listed on the Nutrition Facts label.
Figure 1 below shows an updated food label, which the U. Some foods, like fruit, are naturally sweet. Other foods, like ice cream and baked desserts, as well as some beverages, have added what is a model system in biology to make them taste sweet.
These sugars add calories but not vitamins or fiber. Try to consume less than 10 percent of your daily calories from added sugars in food and beverages. Reach for an apple or tenager instead of a candy bar.
Many people consume larger portions than they need, especially when away from home. Ready-to-eat meals—from a restaurant, grocery store, or at school—may give you larger portions than your body needs to stay charged up. Follow these tips to help you eat and drink a suitable amount of food and beverages, whether you are at home or somewhere else.
Teemager meals might seem like an easy way to lose weight, but it actually teennager lead to weight gain if you tp more later to make up for it. Follow these tips to keep your body charged up all day and to stay healthy:. Physical activity should be part of heallthy daily life, whether you play sports, take physical education PE classes in school, do chores, or get around by biking or walking.
Regular physical how to be healthy teenager can help you manage your weight, have stronger muscles and bones, and be more flexible. Most healghy the 60 minutes or more of activity a day should be either moderate- or vigorous-intensity aerobic physical activityand you should include vigorous-intensity physical activity at least 3 days a week.
Examples of aerobic physical activity, or activity that makes you breathe harder and speeds up your heart teenagwr, include jogging, tsenager, and dancing. For a more moderate workout, try brisk walking, jogging, or biking on flat streets or paths. To pick up the intensity, turn your walk into a jog, or your jog into a run—or add hills to your walk, jog, or bike ride.
You don't have to do your 60 minutes a day all at once to benefit from your activity. As part of your heslthy minutes or more of daily physical activity, you should include muscle-strengthening physical activities, like lifting weights, on at least 3 days a week.
Routine activities, such as cleaning your room or taking out the trash, may not get your heart rate up the way biking or jogging does.
But they are healrhy good ways to keep active on a regular basis. Fitness apps that you can download onto your computer, smartphone, or other mobile device can help you keep how to measure feet size of how active you are each day. Being active can be more fun with other people, like friends or family members.
You may also find that you make friends when you get active by joining a sports team or dance club. Mix things up by choosing tenager different activity each day.
Try kickball, flashlight tag, or other activities that get you moving, like walking around the mall. Involve your friends and challenge them to be healthy with you. Sign up for active events together, like charity walks, fun runs, or scavenger hunts. Maybe you or some of your friends spend a lot of time indoors watching TV, surfing the web, using social media, or playing video games.
Try getting in some outdoor activity to burn calories instead. Here are other activities to try:. You can also find dance and other fitness and exercise videos online or on some TV channels. Some routines are only 15 or 20 minutes so you can squeeze them in between homework, going out, or other activities. Teenagwr also can choose active sports games if you have a gaming system.
Like healthy eating and getting enough physical activity, getting enough teenagger is important for staying how to find a missing friend. You heaalthy enough sleep to do well in school, work and drive safely, and fight off infection.
Not getting enough sleep may make you moody and irritable. While more research is needed, some studies have shown that not getting enough sleep may also contribute to weight gain. Find out what you can do to make sure you get enough sleep. Changing your bow can be hard. And developing new habits takes time.
You can do it! Being healthy sounds like it could be a lot of work, right? Well, it doesn't have to be. A free, online tool called the MyPlate Daily Checklist can help you create a daily food plan. All you have to do is type in whether you are male or female, your weight, height, and how much physical activity you hoa each day. The checklist will tell you how many daily calories you should take in and what amounts of fruit, vegetables, grains, protein, hea,thy dairy you should eat to stay within your calorie target.
Another tool, called the NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.
For recipes to help you plan easy and healthy meals like the ones below, visit BAM! Body and Mind. Breakfast: a banana, a slice of whole-grain bread with avocado or tomato, and fat-free or low-fat milk Lunch: a turkey sandwich with dark heealthy lettuce, tomato, and red peppers on whole-wheat bread Dinner: two whole-grain taco shells with chicken or black beans, fat-free or low-fat cheese, and romaine lettuce Snack: an apple, banana, or air-popped popcorn.
Spending much of your day away from home can sometimes make it hard to consume healthy foods and drinks.
Path to Improved Health
Last Updated: April 8, References Approved. There are 53 references cited in this article, which can be found at the bottom of the page. This article has been viewed , times. Being healthy means many different things for teen girls. Building good habits of diet and exercise is important, and so is having good hygiene.
Being healthy also means having a positive mental attitude, and making safe decisions about your body and behaviors. Be healthy to feel confident , look great , and take care of your body!
Caffeine is great for helping you stay awake during the day, but its effects last longer than you might realize. In order to be able to go to sleep at a reasonable hour, cut out caffeine after 4 PM. Read on for another quiz question. Not exactly! In general, exercise can help you get more sleep by tiring you out.
However, in the short term, it gives you a boost of energy, so if you exercise too close to bedtime, it can keep you awake. Try again Not quite! As a matter of fact, it's easier to fall asleep and stay asleep in rooms that are cool.
You'll get better sleep under blankets in a chilly room than you would with no covers in a warm one. Try again! Napping during the day may increase your overall amount of sleep, but it'll decrease how much you get at night.
And getting 8 hours of uninterrupted sleep is better than getting more sleep that's broken up. Definitely not! There's absolutely more than one thing you can do to help yourself get more sleep. However, of the specific answers given here, only one is a useful tip. The others are all bad advice. Guess again! You're on the right track because it's a good idea to shower every day. That said, you don't need to wash your hair every time you hop in the shower.
If you wash your hair every day, you risk drying it out. Pick another answer! That's right! For most people, the ideal hair-washing frequency is two or three times a week, which works out to a little less than every other day. However, if you have really oily hair, you might want to wash it every other day.
If you don't exercise much, you can probably get away with washing your hair once a week without it getting too gross. Ideally, though, you should wash it more frequently to keep it clean. Not necessarily! Depending on how energetic you feel at different times of the day, you might be more lethargic at night than in the morning. Even if you move more slowly in the evening, though, there's a benefit to getting ready then instead of waiting til morning.
Even if it takes you a little longer, you won't feel as much time pressure if you get ready the night before, because you won't be scrambling to get to school or work on time. That will help you be less stressed overall, and especially make your mornings easier.
Ideally, whether you get ready in the morning or the evening won't affect how much sleep you get. If you find that getting ready at night is cutting into your sleep, try starting to get ready earlier so you can sleep.
Your sleep is important! Click on another answer to find the right one Oral sex will definitely not result in a pregnancy, but it could still give you an STI. To reduce your risk of catching an STI during oral sex, use a condom or dental dam, just like you would during vaginal sex.
Remember doesn't protect you against other STIs, though. Even so, you should definitely get the vaccine before you start having oral, anal, or vaginal sex. Condoms are very effective against some STIs, but others, such as genital warts, aren't hindered much by condoms.
And if you're going to use a condom, make sure you follow the directions on the package exactly! Unfortunately, the only way to totally ensure that you won't catch an STI is to refrain from sexual contact, including oral sex. That said, there are several things you can do to reduce your risk, so do your research and be careful! To be a healthy teen girl, build good habits when it comes to your diet and exercise. Try to avoid eating too much food with lots of sugar, salt, and fat, including processed and fast foods.
Instead, focus on eating fresh fruits and vegetables as well as whole grains, nuts, beans, and low-fat dairy. Remember to drink at least 7 glasses of water a day as well to keep your body hydrated.
Getting enough sleep is also important for your attention, focus, and mood. Aim for 8 to 10 hours every night by not napping, avoiding too much caffeine, and exercising regularly. Exercise can also reduce stress and help you feel confident, so try to work up a sweat for at least 20 to 30 minutes, 5 times a week. For more tips from our Medical co-author, including when to start seeing a gynecologist, keep reading! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers.
Your food is your fuel for your body and brain, so pick good fuel! Minimize eating food with lots of sugar, salt, and processed trans fat — stay away from fast food, fried food, junk food from the snack aisle like potato chips, canned and processed food, and pastries.
Amp up your intake of fresh fruits and vegetables, whole grains, low-fat and fat-free dairy, and quality protein like fish, chicken, nuts, beans, peas, and lentils. National Institutes of Health Go to source Choose healthy snacks like fruit, a handful of nuts, some celery, or a piece of low-fat cheese.
Include healthy fats as well from sources like avocados, nuts, coconuts, olive oil, beef, and wild-caught salmon. They can help you create a plan that gets you all your needed vitamins, minerals, and calories. You can also check out online resources like this one for some guidance. Have good eating habits. Other than what you eat, how you eat can help you stay healthy and fit. Good breakfast foods include fruit; eggs ; cow, almond, or coconut milk; cream of wheat; oatmeal ; or whole grain toast.
Pack your lunch for school so you can create a healthy meal for yourself. National Institutes of Health Go to source Be involved in shopping and meal planning at home. You can even help the rest of your family to eat healthy! National Institutes of Health Go to source Your doctor can tell you if you are in a healthy weight range or not. If your doctor advises you to lose weight, control your portion size , i. National Institutes of Health Go to source Be sure to get enough calories!
You will easily regain any weight you lose, and these are not good for your body. Always talk to your doctor before dieting, or if you have concerns about your weight.
Maintain a healthy weight. You can use this calculator to find out your BMI. Drink at least 8 glasses of water every day. Keeping your body hydrated will help regulate your metabolism and purify your body. Drink at least 8 glasses of water a day to stay hydrated.