1. 8 Health & Fitness Tips for Teens

2. Tip #1: Eat Breakfast! “The most important meal of the day”
More than ½ of male teens and more than 2/3 of female teens do not eat breakfast on a regular basis.
Eating breakfast can upstart your metabolism which . . .
Helps with weight control
Mood
School performance

3. Tip #2: Snack Smart! “Eat more milk, grains, fruits & vegetables”
Choose snacks from different food groups
A glass of low-fat milk and a few graham crackers
Apples or celery sticks with peanut butter & raisins
Trail mix, dry fruit, nuts
DON’T Snack ONLY from the “Other” category
If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking

4. Tip #3: Balance your Food Choices “Don’t eat too much of one thing”
Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C & A, iron and calcium from a variety of foods.
You don't have to give up foods like hamburgers, French fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat.

5. Tip #4: Take care of your Bones “Consume Calcium Rich Foods”
Your bones are developing more now than at any other time in your life. Bone strength is determined by adequate calcium, Vitamin D, and physical activity.
You need 3-4 servings daily of high calcium foods to get your required 1,300 mg of calcium.
One 8 oz cup of milk, yogurt, fortified soy milk, or calcium fortified orange juice equals one serving.

6. Tip #5: Get enough Iron! “Girls you need it”
Teenage girls must be sure get enough iron (to replace what you lose each month). Include meats, fortified breakfast cereals, and dried fruits in your diet.
Eat foods high in vitamin C at the same time and you'll improve iron absorption.
Folic acid is also important, and is found in oranges, whole grains, dark green leafy vegetables, nuts, legumes, and fortified cereals.

7. Tip #6: Watch what you drink!
Caffeinated drinks can dehydrate your body
If you then drink more caffeinated drinks for your thirst, you lack the water balance your body needs for clear thinking, muscle function, and cleansing of waste products.
Caffeine is addictive--pay attention to how much and be aware of your body's response. Have you been too hyper? Unable to sleep? Irritable? Anxious?
Teens need to Monitor
-Caffeine
-Sugar
-Fat

8. Tip #6: Watch what you drink!

10. Note: There are 10 teaspoons of sugar in One can (12 ounces) of soda!!
How much sugar do you get from soda each day? Here’s what a recent USDA survey shows:
GALS
GUYS
20 tsp.
15 tsp.
A higher % of years olds drink regular soda than any other group. Males average about 2 cans a day, Females one and half cans.
Note: There are 10 teaspoons of sugar in One can (12 ounces) of soda!!

11. Tip #7: Work up a Sweat! “60 minutes of Physical Activity per Day”
Aim for 60 minutes of physical activity per day
Can be 60 minutes at a time, or minutes here and there that add up to 60 minutes.
A vigorous work-out is when you're breathing hard and sweating , this helps your heart pump better, give you more energy and help you look and feel your best.

12. Tip #8: Accept Yourself!
Accept your genetic body build instead of trying to make your body into a shape that's unrealistic for you.
Aim for healthy living instead of only focusing on weight.
Explore your emotional, social, mental, and spiritual health as well. Seek help if needed.
Don't go too long between meals to avoid becoming over-hungry.
Aim for eating enough to feel just satisfied instead of full.
Drink 6-8 cups of water daily.

13. Teen Athletes Teens should be active 60 minute every day.
Meals should be eaten 3-5 hours before
an athletic event.
Water is essential; 2 cups of water is recommended for every pound lost during a workout.
Potassium replacement is recommended after a workout. A good way to accomplish this is by eaten dried fruit, fruit, vegetables, and drink low-fat milk.

14. Effects of poor teen nutrition
Specific nutrients are especially important during the teen years. The U.S. Food and Drug Administration places emphasis on iron and calcium because of the special roles these nutrients play in teen development. Lack of iron can lead to anemia, and sluggish feelings during the day, negatively affecting alertness in school, at work and even during athletic participation.
Calcium is important for future health. The teen years are ideal for building bone mass with the help of calcium. Brittle bones in the future (osteoporosis) and other health problems can result from a lack of calcium during the teen years.

15. Effects of poor teen nutrition
The effects of regular consumption of junk food, such as fast food, soda, potato chips and other popular snacks, include the following (1):
Increased risk of heart disease
Risk of becoming obese, now or later in life
Some cancers are related to excess fat and sugar intake
Greater chance of diabetes later in life
Increased tendency toward hypertension