Developing Healthy Habits.

Your teenage years are when your body is ready to grow. Healthy eating habits and regular physical activity are essential for youth development.

Your teenage years are when you grow up the most. You can sprout several centimeters in less than a year! As your body is primed for growth, you need to make sure that your body gets as much nutrition as possible.

Healthy food promotes growth.

Eating a balanced diet that includes carbohydrates, protein, fruits, and vegetables can help you reach your full potential in healthy bone and muscle growth. To achieve maximum bone strength, eat a balanced diet using My Healthy Plate as your guide.

Healthy weight ranges for teenagers

A healthy body weight leads to better health in adulthood with a reduced risk of chronic lifestyle diseases such as diabetes, heart disease, and other health risks. Studies show that a balanced diet and regular physical activity have been linked to a healthy weight gain in children, with effects that carry over into adulthood

Healthy Eating Habits and Healthy Food

​Eating healthy gives your bones and muscles the nutrients they need to grow. Make your own sandwiches or pizza at home using whole-grain bread or wraps, lean meats, fresh vegetables, and low-fat cheese. Eat more vegetables and fruits at home, as eating often lacks them.

Healthy Living for Teenagers

Nowadays, people eat out more often due to longer school hours and a greater variety of food options available. You are in control of your food choices, so choose wisely

People who eat fast food regularly are more likely to be overweight or obese than people who eat it occasionally. This is also true for sugary drinks, sweets, chips, crackers, fried foods, and other processed foods. That often high in calories, and fat — especially sugar, and are a poor source of vitamins, minerals, and other nutrients that young people need for healthy growth.

Here are some tips for when you eat out.

Resist temptation.

One way to avoid food temptation is to think before you buy. Giving yourself a moment to reconsider, rather than immediately, can help curb cravings and, in turn, help you maintain a healthy body mass index (BMI). I can help.

Fast food

If you eat fast food, choose healthy items from the menu. "Size up your meal" unless you're sharing it. Choose grilled meats instead of deep-fried patties and replace French fries with fruit or salad.

Beverages

Water is best for drinking. Stay away from vending machines or bubble tea outlets as sugary drinks add up to empty calories. If you need cold refreshments, instead of sugary drinks, head for the water cooler.

Sweet

While an occasional sweet treat won't hurt, developing a sweet tooth is a habit that will stick! If you feel a sugar craving calling you, choose a healthy sweetener like fruit or low-fat yogurt.

​Physical Activity

Your teenage years are when your body is ready to grow. Healthy eating habits and regular physical activity are essential for youth development

Your teenage years are when you grow up the most. You can sprout several centimeters in less than a year! As your body is primed for growth, you need to make sure that your body gets as much nutrition as possible. 

Healthy food promotes growth.

Eating a balanced diet that includes carbohydrates, protein, fruits, and vegetables can help you reach your full potential in healthy bone and muscle growth. To achieve maximum bone strength, eat a balanced diet using My Healthy Plate as your guide.

Healthy weight ranges for teenagers

A healthy body weight leads to better health in adulthood with a reduced risk of chronic lifestyle diseases such as diabetes heart disease and other health risks. Studies show that a balanced diet and regular physical activity are linked to healthy weight gain in children, with effects that carry over into adulthood.

Healthy eating habits and healthy diets for teenagers

Fruits and vegetables are healthy foods for teenagers

Eating healthy gives your bones and muscles the nutrients they need to grow. Make your sandwiches or pizzas at home using whole-grain bread or wraps, lean meats, fresh vegetables, and low-fat cheeses. Eat more vegetables and fruits at home, as eating out often lacks them.

Healthy living for teenagers

Healthy eating and regular physical activity will help you maintain a healthy weight range.

Nowadays, people eat out more often due to longer school hours and a greater variety of food options available. But you are still in control of your food choices, so choose wisely!

People who eat fast food regularly are more likely to be overweight or obese than people who eat it occasionally. This is also true for sugary drinks, sweets, chips, crackers, fried foods, and other processed foods. They are often high in calories, fat - especially saturated fat - and sugar, and are a poor source of vitamins, minerals, and other nutrients that young people need for healthy growth.

Here are some tips for when you eat out.

Resist temptation.

One way to avoid food temptation is to think before you buy. Giving yourself a moment to reconsider, rather than immediately, can help curb cravings and, in turn, help you maintain a healthy body mass index (BMI). I can help.

Fast food

If you eat fast food, choose healthy items from the menu. "Size up your meal" unless you're sharing it. Choose grilled meats instead of deep-fried patties and replace French fries with fruit or salad.

Beverages

Water is best for drinking. Stay away from vending machines or bubble tea outlets as sugary drinks add up to empty calories. If you need cold refreshments, instead of sugary drinks, head for the water cooler.

sweet

While an occasional sweet treat won't hurt, developing a sweet tooth is a habit that will stick! If you feel a sugar craving calling you, choose a healthy sweetener like fruit or low-fat yogurt.

Snacking

One way to reduce your calorie intake is to eat well and avoid snacking. If you really need to fuel up between meals, pick a healthy snack like nuts or fruit. Try not to eat dinner before bed. If necessary, have a glass of warm, low-fat milk instead.

Related: Fixing Fat!

Physical activity for teenagers

Participating in moderate to vigorous physical activity will reduce health risks.

For healthy mental and physical development, engage in at least 60 minutes of moderately vigorous aerobic physical activity each day. Regular physical activity can improve your mood, cognitive function and academic performance, cardiorespiratory fitness, muscle fitness, and even your skin. Find tips to start exercising here. An easy way to start is to incorporate active travel into your weekly routine, join a sports team/club, and/or move at intervals throughout the day.

Learn how you can move while watching TV, here. Don't let your cellphone, tablet, or PC turn you into a screen zombie! Give your eyes and mind a break by engaging in outdoor physical activity, such as jogging around your neighborhood or doing some repetitions with the equipment at the fitness corner.

For your next outing, consider a variety of physical activities like cycling or playing badminton with your friends or family. You can also consider joining the fitness programs available on the Healthy 365 app for some outdoor fun and exercise.