Healthy Habits for Teens

What is a balanced diet and why is it important for teenagers?

A balanced diet means eating different kinds of food to stay healthy and strong.

It is important for teenagers because their bodies are growing.

Eating a mix of fruits, vegetables, grains, proteins, and dairy helps them have energy and feel good.

Tools to help:

• Use simple food charts to see what to eat.
• Try to eat at the same times each day.
• Get help from family or teachers to make meal plans.

How much sleep do teenagers need?

Teenagers need a lot of sleep to feel good. They need about 8 to 10 hours of sleep every night. Sleeping well helps them do better in school, feel better, and grow strong.

Here are some tips to help teenagers sleep:

• Go to bed at the same time every night.
• Turn off screens, like phones and tablets, an hour before bed.
• Keep their room quiet and dark.
• Relax by reading a book or listening to calming music before sleeping.

How can teens handle stress well?

Teens can feel a lot of stress. Here are some simple ways for teens to feel better:

• Take deep breaths. Breathe in slowly and breathe out slowly.
• Talk to someone you trust. This could be a friend or a family member.
• Write down your feelings in a notebook. This can help you understand your thoughts.
• Do some exercise. Even a short walk can help you feel better.
• Listen to music you enjoy. Music can help you relax.
• Make sure to get plenty of sleep at night.

You can also use apps or videos on the internet to help you relax.

How much exercise should a teenager do every day?

Teenagers should try to be active every day. This means moving your body a lot. Here is what you can do:

• Do at least 1 hour of exercise each day.
• You can run, jump, or play sports.
• Find things you like to do, like dancing or riding a bike.

Remember, it's important to move and have fun!

If you need help, ask a teacher or a parent for ideas.

Why should teens spend less time on screens?

Teens should not use screens too much. Looking at screens for a long time can be bad for their health.

Here are some reasons why:

• Too much screen time can make eyes hurt and tired.
• It can stop them from sleeping well at night.
• They might miss out on fun things to do with friends or family.
• Spending time outside is good for feeling happy and healthy.

Some tools to help limit screen time are:

• Timers or alarms on devices to remind them to take breaks.
• Apps that track how long they use screens each day.

What snacks are good and healthy for teenagers?

Here are some simple and tasty snacks:

• Fruit: Apples, bananas, or berries are sweet and yummy.
• Veggies: Carrot sticks or cucumber slices are crunchy and fresh.
• Nuts: Almonds or walnuts are good for a little crunch.
• Yogurt: Try plain yogurt with a bit of honey or fruit.
• Cheese: A piece of cheese can be a quick and tasty snack.

Support tools:

• Use a picture chart to show healthy snack choices.
• Keep healthy snacks where they are easy to find.

How can teenagers feel good about themselves?

Teenagers can feel good about themselves by doing a few simple things:

• Think about what makes you special and what you are good at.
• Spend time with friends and family who make you feel happy.
• Try new activities or hobbies to learn new things.
• Be kind to yourself when things don't go right.
• Ask for help if you feel sad or worried.

Remember, feeling good about yourself can take time, and that's okay.

Why is drinking water important and how much water should teenagers have?

Water is very important for your body. It helps you stay healthy and feel good.

Teenagers should drink plenty of water every day to stay fit and strong.

Here are some tips to help you drink enough water:

• Carry a water bottle with you.
• Drink water with every meal.
• Set reminders to drink water during the day.

Why is breakfast good for teenagers?

Eating breakfast helps teenagers in many ways:

• Energy: Breakfast gives you energy to start your day.
• Concentration: It helps you focus better at school.
• Health: Eating in the morning is good for your health.
• Hunger: It stops you from feeling hungry later.

Helpful tip: Try using a reminder on your phone to remember to eat breakfast every morning!

How can teens have a good relationship with food?

Eating well is important. Here are some tips for teens:

• Eat different types of food. Try fruits, vegetables, meat, and grains.
• Listen to your body. Eat when you are hungry and stop when you are full.
• Enjoy your meals. Eat slowly and taste your food.
• Avoid calling foods "bad." All foods can be part of a healthy diet.
• Drink plenty of water. Water helps you feel good.

If you need help, talk to an adult you trust, like a parent or teacher. You can also use helpful apps or websites to learn more about eating well.

Why should teenagers stay away from alcohol and drugs?

Alcohol and drugs can be harmful for young people. They can affect your brain, which is still growing.

Drinking alcohol or taking drugs can make it hard to think clearly. It can also make you feel sad or angry.

These things can cause problems at school or with friends and family.

There are tools that can help you make good choices:

• Learn more about what alcohol and drugs do to your body.
• Talk to a trusted adult if you have questions or worries.
• Find fun activities that make you feel good without alcohol or drugs, like sports or hobbies.

Why is regular exercise good for feeling happy?

Exercise helps you feel happier and less worried. Try to move your body every day. You can walk, dance, or play outside. Find something fun and do it often.

It helps to set a routine. Do your favorite exercise at the same time every day.

If it's hard to start, ask a friend or family member to join you. They can make it more fun.

Remember, moving your body helps your mind feel better too!

Why is it important to keep clean?

It is good to keep clean because:

• You stay healthy and don’t get sick.
• You feel good and look nice.
• You don’t spread germs to others.

Here are some ways to help you keep clean:

• Use soap and water to wash your hands.
• Brush your teeth every day.
• Take a bath or shower regularly.

How can teens pick better foods at school?

Here are some tips to help teens eat well at school:

• Eat fruits and vegetables: Try to have fruits and vegetables with every meal.
• Choose water: Drink water instead of soda or sugary drinks.
• Pick whole grains: Look for whole grain bread and pasta when you can.
• Eat balanced meals: Try to have a mix of protein, carbs, and healthy fats.
• Snack wisely: Choose healthy snacks like yogurt, nuts, or fruit.

Supportive tools:

• Food diary: Write down what you eat to keep track of meals.
• Meal plan: Plan your meals for the week so you can make healthy choices.
• Talk to friends: Share ideas with friends about healthy foods you like.

What can teens do if they feel sad or worried?

If you feel sad or worried a lot, it is important to tell someone. Here are some steps you can take:

• Talk to an adult: Tell a parent, teacher, or adult you trust. They can help you.
• See a doctor: A doctor can find out what is wrong and help you feel better.
• Share with friends: It's okay to tell friends how you feel. They can listen and support you.
• Write it down: Sometimes writing about how you feel can help. Use a diary or notebook.
• Try deep breathing: When you feel upset, take slow, deep breaths to calm down.

Remember, you are not alone, and there are people who want to help you feel better.