Health is the first priority for all of us. Nutrition and exercises are the fundamentals for staying healthy. Nowadays there are more and more overweight and under exercised teenagers. Teaching teenagers how to eat right and exercise become more important, which gives them the motivation they need to make fitness a part of their everyday lifestyle. By staying healthy, teenagers can improve their study effectiveness and a longer and higher quality life span.

Here are some tips for teens to stay healthy.

Healthy eating

By nutrition experts, the nutrient and energy needs of teenagers are higher than those of any other age group. To have a healthy eating habit for teens is a must.

Healthy eating can keep teenagers stay energetic all day long, and help them reach their maximum height and maintain a healthy weight.

Eat regularly

Usually eat 3 meals a day (morning, afternoon, and evening), and snacks when need extra energy. Breakfast is the most important meal of the day. It will raise teens’ low blood sugar and energy levels in the morning and will keep them going through a busy school day. Remind teens not to skip meals.

Do not over eat

Eat certain amount of food with rich nutrition to meat each day’s nutritional needs, while do not over eat.

Eat a variety of food

Eat food from different food groups, such as vegetables, fruits, breads, cereals, rice, pasta, milk, yogurt, cheese, meat, poultry, fish, beans, eggs, and nuts.

A healthy, balanced diet is rich in fruit, vegetable and starchy foods, while contains moderate amounts of fish and/or meat, and milk and dairy food.

Reduce fat and/or sugar intake

It is recommended that foods high in fat, particularly saturated fat, and/or sugar should only be eaten in small amount or infrequently.

Reduce caffeine intake

Too much caffeine can cause headaches, acidity, increased heart rate, blood pressure and insomnia. Caffeine can be found in soda and chocolate, which makes it harder for teens to sleep.

Necessary sleeping

For teens, it is recommended at least sleep 8-9 hours a night.

Regular Exercising

It is recommended to exercise at least 30 minutes a day, and three days a week. Because regular exercise can improve one’s health, well-being including strengthening the heart and lungs and reducing stress.

Vigorous Aerobic Exercise includes sports like football, tennis, soccer, walking, jogging, swimming, and running, etc.

Strength Training Exercise involves using free weights, machines, or one’s own body weight to increase muscle strength and endurance.

Stress management

Teenagers are facing more stress and need to learn stress management skills, which is one of the keys for them to stay healthy physically and mentally. Encourage them to take a break every day to enjoy something.