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Analyze tools such as Dietary Guidelines and Nutrition Facts Label as they relate to the planning of healthy nutrition and fitness.

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Create strategies to consume a variety of nutrient-dense foods and beverages and to consume less nutrient-dense foods in moderation.

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Apply lifelong nutrition and health-related fitness concepts to enhance quality of life.

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How can we make informed choices about nutrition and exercise to create a balanced lifestyle that promotes long-term health and well-being?

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Behavior, Interdependence, Cause and Effect, Choices, Balance, Well-being, Prevention, Relationships, Analysis, Interpretation, Information

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Nutrition, Exercise, Health, Nutrient Density, Cardiovascular Fitness, Physical Health, Healthy Eating Habits, Impact of Poor Nutrition, Meal Planning, Balanced Diet, Preventative Care

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Choice

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Informed choices about nutrition and exercise lead to balanced health and well-being.

The balance of nutrient-dense foods and physical activity promotes cardiovascular fitness and long-term physical health.

Healthy eating habits and meal planning can prevent negative impacts of poor nutrition, thus enhancing overall health and quality of life.

Behavioral choices, such as practicing preventative care, support long-term well-being and can lessen the effects of poor health.

Understanding the cause-and-effect relationship between poor nutrition and health outcomes empowers individuals to make healthier food and exercise choices.

The interdependence of nutrition, exercise, and preventative care is essential for maintaining long-term health and preventing chronic diseases.

Interpreting and citing evidence from reliable sources empowers individuals to make healthier lifestyle choices.

Understanding cause-and-effect relationships between lifestyle choices and health outcomes requires evaluating both clear information and hidden impacts.

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1.  What are nutrient-dense foods, and why are they important for our health?

2.  How does cardiovascular fitness impact overall physical health?

3.  What are the key elements of a balanced diet?

4.  What role does preventative care play in maintaining health?

5.  How can reading a Nutrition Facts Label help us make informed food choices?

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1.  How do the choices we make about nutrition and exercise influence our long-term well-being?

2.  In what ways do balance nutrition and physical activity work together to prevent chronic diseases?

3.  How does meal planning contribute to healthy eating habits and prevent poor health outcomes?

4.  What is the relationship between preventative care and the prevention of health issues related to poor nutrition and lack of exercise?

5.  How does the interdependence of healthy behaviors shape our quality of life?

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1.  Is it more important to focus on improving exercise habits or nutrition in order to achieve long-term health?

2.  To what extent is individual responsibility key to maintaining good health, and how much should society or the government intervene?

3.  Can prevention alone ensure a healthy lifestyle, or are other factors more important in maintaining well-being?

4.  Are the guidelines provided by the USDA enough to help individuals make informed choices about their health?

5.  Should unhealthy eating habits be viewed primarily as personal choices or as the result of external influences such as marketing?

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This website emphasizes making healthy choices for teens. It encourages teens to begin building healthy habits by incorporating changes such as choosing nutrient-dense foods and learning to cook. It also discusses the importance of eating balanced meals for energy and overall well-being, along with tips on how to stay active when you have a busy schedule.

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MyPlate has information and materials for teens. Make healthy choices as you grow. During the tween and teenage years, you’re beginning to make your own decisions. Between school and your social network, life can get busy. But now is an important time to take charge and build healthy eating habits.…

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This website shows the importance of eating a balanced meal at breakfast to help fuel your body for the day. It gives guidance on creating nutrient-dense meals using MyPlate principles and provides activities that students can do to help them understand how breakfast supports energy levels and their overall health.

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Students explore why eating breakfast matters, what constitutes a balanced breakfast, and how MyPlate can help them make healthy eating choices. Students will then be able to use their learning from these activities to increase the number of days they eat healthy breakfast foods.

Start Smart with Breakfast Video (70 Seconds)

Digital Badges

The Fueling My Healthy Life badges motivate students to learn and adopt healthy habits by recognizing students who demonstrate an understanding of the key learning objectives for each lesson.

Availability

Student Informational text - Healthy Eating With MyPlate ( order in print)

All are welcome to download these materials and make copies. To download the file, please right-click on the link and select "save link as."

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Students explore why eating breakfast matters, what constitutes a balanced breakfast, and how MyPlate can help them make healthy eating choices. Students will then be able to use their learning from these activities to increase the number of days they eat healthy breakfast foods.

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The speaker in the video (Anna Cate Brown) discusses the impact of nutrition on physical health, mental clarity, and emotional well-being. She brings attention to how our dietary choices can affect our long-term health outcomes, and she encourages teens to make mindful food choices.

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The impact of nutrition on health | Anna Cate Brown | TEDxYouth@MBJH

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This video introduces MyPlate, highlighting the five food groups and their roles in maintaining health. It offers tips for choosing nutrient-dense foods, portion control, and how to create meals that support physical and mental well-being.

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This news video provides research that shows how increased screen time and reduced physical activity can negatively impact the mental health of children. It talks about the importance of balancing the use of technology and physical activity to better support the mental well-being of younger children and teens.

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Study: More screen time, less exercise has negative impact on kids' mental health

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This article talks about low levels of physical activity among teens in the United States, with only a quarter of them meeting the daily recommended hour of exercise. It discusses how increased screen time and reduces physical activity can lead to negative health effects like problems with mental health and obesity.

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(John Lamb/The Image Bank, Getty Images)

With the explosion of smartphones, teens have learned to swiftly scroll and type away using only their thumbs. But the rest of their bodies are woefully inactive - and the effects are far-reaching.

Only about 1 in 4 high school students get the recommended hour a day of physical activity, according to statistics from the American Heart Association. Screen time is partially to blame, along with declining physical education programs in schools, experts say. Teens are missing out on the health benefits, which range from a stronger heart to better mental health.

"Physically active children tend to be less obese and are less likely to develop hypertension, diabetes and cardiac disease, and they have better mental well-being as well," said Dr. Geetha Raghuveer, a pediatric cardiologist at Children's Mercy in Kansas City, Missouri. "Physical activity is an important part of a child's life."

Federal guidelines recommend children and teens ages 6 to 17 get at least one hour of moderate to vigorous activity each day, with that hour including more intense activities at least three times a week to keep muscles and bones strong.

In years past, Raghuveer said, kids were more likely to hop on their bikes or shoot baskets. Now, pursuing the internet is the default recreational activity.

"There are a lot of social media outlets - it's not just TV and video games anymore," she said. "There is too much tablet (and) computer time and phone time using Facebook and Twitter. There's a great deal of sitting time involved and many detrimental effects associated with this."

A 2015 study in Experimental Physiology found girls as young as 7 developed harmful changes in blood flow after just three hours of uninterrupted sitting.

Exercise not only burns calories and sugar, but it also lowers blood pressure and cholesterol. It keeps the heart healthy by helping arteries dilate more easily.

But the physical benefits are just part of the story, Raghuveer said. Exercise also can boost mental health.

"Physical activity is important in maintaining a child's psychological health," she said. "There are many non-cardiac benefits."

A recent study in The Lancet Psychiatry found 12-year-olds who got 60 solid minutes of exercise each day had an average 10% reduction in depression at age 18.

Researchers have begun to delve into the negative effects of social media on exercise time. According to a 2019 study in The Lancet Child and Adolescent Health, social media was linked not only to vulnerability to cyberbullying, but sleep disruption and a lack of physical activity, particularly in girls.

It isn't just screens keeping teens sedentary. Many schools have limited or eliminated their physical education programs due to funding problems and a greater focus on standardized test scores. Even with programs in place, PE classes only provide 10-20 minutes of adequate exercise.

There are, however, ways around these barriers. Schools can work to reduce prolonged sitting by instructing kids to do their work while standing, building in breaks for moving, or providing flexible seating arrangements - like using an exercise ball instead of a chair, said Bethany Gibbs, associate professor of health and physical activity at the University of Pittsburgh.

"Taking short activity breaks can actually improve productivity and concentration," she said.

At home, parents can encourage their kids to be more active by limiting screen time and assigning chores like yard work, Gibbs said. Making small changes, such as scheduling a family bowling trip instead of going to the movies, can make a difference.

Wearable technologies also can help, as long as people listen to the activity prompts, Gibbs said.

Any movement counts, such as taking the stairs rather than the elevator, she said. "Which means you don't necessarily need to set aside a long block of time to exercise." Getting up to move around after sitting for an extended time can increase blood flow in the legs and get the heart rate up, even if it isn't a full-blown workout.

"Exercising is important, but there's another 16 hours a day," Gibbs said. "We need to find ways to just move around a little more."
If you have questions or comments about this story, please email [email protected] .

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Most of the nation's teens aren't getting enough exercise

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With the explosion of smartphones, teens have learned to swiftly scroll and type away using only their thumbs. But the rest of their bodies are woefully inactive - and the effects are far-reaching. Only about 1 in 4 high school students get the recommended hour a day of physical activity, according to statistics from the American Heart Association.

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This article explains the benefits of exercise for teens. It details what a balanced exercise routine may look like, to include aerobics, strength training, and flexibility activities. It encourages teens to find activities that are motivating so that they can develop lifelong fitness habits.

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You've probably heard countless times how exercise is "good for you." But did you know that it can help you feel good too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

What Are Some Benefits of Exercise?

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some reasons why:

Exercise benefits every part of the body, including the mind. Exercise improves brain health and learning. It can help people sleep better. When you exercise, your body makes chemicals that help you feel good. Exercise lowers your chances of depression and decreases feelings of anxiety. Plus, exercise can give you a real sense of accomplishment and pride at having achieved a goal - like mastering a new dance routine or beating an old time in the 100-meter dash.

Exercise helps people keep a healthy weight and lower their risk of some diseases. Exercising regularly can help prevent weight gain, type 2 diabetes, heart disease, and high blood pressure. Bone-strengthening exercise - like jumping, running, or lifting weights - can help keep bones strong.

Exercise can help a person age well. This may not seem important now, but your body will thank you later. Regular exercise improves quality of life - the ability to enjoy things - as you get older. It can improve brain health and reduce the chance of getting Alzheimer's (a brain disease that causes memory loss). Exercising can help prevent falls and injuries from falls.

Three parts of a balanced exercise routine include: aerobic exercise, strength training, and flexibility activities.

How Can I Get Aerobic Exercise?

Like other muscles, the heart enjoys a good workout. Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you're probably getting at least 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry - there are plenty of ways to get aerobic exercise. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly.

What About Strength Training?

The heart isn't the only muscle to benefit from regular exercise. The other muscles in your body enjoy exercise too. When you use your muscles, they become stronger.

Strong muscles are also a plus because they support your joints and help prevent injuries. Muscle-strengthening activities can also be bone-strengthening.

You don't have to lift weights to make your muscles and bones stronger. Different types of exercise strengthen different muscle groups. For example:

For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.

For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.

For abdominal and core strength, you can't beat rowing, yoga or pilates, and planks and crunches.

How Can I Build Flexibility?

Strengthening the heart, muscles, and bones isn't the only important goal of exercise. Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily.

Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, require great flexibility. But increased flexibility also can help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Martial arts like karate, ballet, gymnastics, and yoga are good choices. Stretching after your workout will also help you improve your flexibility.

How Can I Keep It Going?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. But there are many different sports and activities to try to see which one inspires you. If you need a little more motivation, take a class, join a team, or find an exercise buddy to help keep you on track.

Talk to someone, like a coach or fitness expert at a gym, who can help you get started on a program that's right for you and your level of fitness.

Everyone can benefit from moving more and sitting less, even those with disabilities or medical problems like asthma. If you have a health problem or other concern (like being out of shape), talk to your doctor before beginning an exercise plan.

Considering all the health benefits of being physically active, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise - like taking a short bike ride, walking the dog, or raking leaves. If you are new to exercise, start with a few minutes a day and slowly build to the recommended amount of at least 60 minutes.

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Getting the right amount of exercise can rev up your energy levels and even help you to feel better emotionally. Find out why.

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This article from NIDDK gives teens information on balanced nutrition, physical activity, and healthy habits to improve their overall well-being. It discusses topics such as essential nutrients, portion control, and recommendations for activity. The article also talks about how sleep and consistent healthy habits contribute to physical and mental health.

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National Institute of Diabetes and Digestive and Kidney Diseases

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As you get older, you're able to start making your own decisions about a lot of things that matter most to you. You may choose your own clothes, music, and friends. You also may be ready to make decisions about your body and health.

Making healthy decisions about what you eat and drink, how active you are, and how much sleep you get is a great place to start. Here you'll learn

Don't forget to check out the "Did you know?" boxes for even more helpful tips and ideas.

Did you know?

About 20 percent of kids between 12 and 19 years old have obesity. But small changes in your eating and physical activity habits may help you reach and stay a healthy weight.

How does the body use energy?

Your body needs energy to function and grow. Calories from food and drinks give you that energy. Think of food as energy to charge up your 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." Energy balance may help you stay a healthy weight.

How many calories does your body need?

Different people need different amounts of calories to be active or stay a healthy weight. The number of calories you need depends on whether you are male or female, your genes, how 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.

How should you manage or control your weight?

Some teens try to lose weight by eating very little; cutting out whole groups of foods like foods with carbohydrates, or "carbs;" skipping meals; or fasting. These approaches to losing weight could be unhealthy because they may leave out important nutrients your body needs. In fact, unhealthy dieting could get in 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 diet pills or laxatives to lose weight may also lead to health problems. If you make yourself 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 weight, talk 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.

Choose Healthy Foods and Drinks

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 unhealthy 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 the nutrients you 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 veggies 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 foods, such as seafood, egg whites, beans, nuts, and tofu.

Build strong bones with fat-free or low-fat milk products. If you can't digest lactose-the sugar in milk that can cause stomach pain or gas-choose lactose-free milk or soy milk with added calcium. Fat-free or low-fat yogurt is also a good source of dairy food.

Healthy Eating Tips

Try to limit foods like cookies, candy, frozen desserts, chips, and fries, which often have a lot of sugar, unhealthy fat, and salt.

For a quick snack, try recharging with a pear, apple, or banana; a small bag of baby carrots; or hummus with sliced veggies.

Don't add sugar to your food and drinks.

Drink fat-free or low-fat milk and avoid sugary drinks. Soda, energy drinks, sweet tea, and some juices have added sugars, a source of extra calories. The Dietary Guidelines for Americans, 2020-2025 call for getting less than 10 percent of your daily calories from added sugars.

Fats
Fat is an important part of your diet. Fat helps your body grow and develop, and may even keep your skin 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 fats, which 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 sodium, which is mostly found in salt. But getting too much sodium from your foods and drinks can raise your blood pressure, which is unhealthy for your heart and your body in general. Even though you're a teen, it's important to pay attention to your blood pressure and heart health now to prevent health problems as you get older.

Try to consume less than 2,300 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 to 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.S. Food and Drug Administration (FDA) has approved for use on most packaged foods beginning in 2018.
Figure 1. Side-by-Side Comparison of Original and New Nutrition Facts Label

Limit added sugars

Some foods, like fruit, are naturally sweet. Other foods, like ice cream and baked desserts, as well as some beverages, have added sugars 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 banana instead of a candy bar.

Did you know?

Many teens need more of these nutrients:

calcium, to build strong bones and teeth. Good sources of calcium are fat-free or low-fat milk, yogurt, and cheese.

vitamin D, to keep bones healthy. Good sources of vitamin D include orange juice, whole oranges, tuna, and fat-free or low-fat milk.

potassium, to help lower blood pressure. Try a banana, or baked potato with the skin, for a potassium boost.

fiber, to help you stay regular and feel full. Good sources of fiber include beans and celery.

protein, to power you up and help you grow strong. Peanut butter; eggs; tofu; legumes, such as lentils and peas; and chicken, fish, and low-fat meats are all good sources of protein.

iron, to help you grow. Red meat contains a form of iron that your body absorbs best. Spinach, beans, peas, and iron-fortified cereals are also sources of iron. You can help your body absorb the iron from these foods better when you also eat foods with vitamin C, like an orange.

Control your food portions

A portion is how much food or beverage you choose to consume at one time, whether in a restaurant, from a package, at school or a friend's, or at home. 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.

Did you know?

Be media smart

Advertisements, TV shows, the internet, and social media may affect your food and beverage choices and how you choose to spend your time. Many ads try to get you to consume high-fat foods and sugary drinks. Be aware of some of the tricks ads use to influence you:

An ad may show a group of teens consuming a food or drink, or using a product to make you think all teens are or should be doing the same. The ad may even use phrases like "all teens need" or "all teens are."

Advertisers sometimes show famous people using or recommending a product because they think you will want to buy products that your favorite celebrities use.

Ads often use cartoon figures to make a food, beverage, or activity look exciting and appealing to young people.

Just one super-sized, fast food meal may have more calories than you need in a whole day. And when people are served more food, they may eat or drink more-even if they don't need it. This habit may lead to weight gain. When consuming fast food, choose small portions or healthier options, like a veggie wrap or salad instead of fries or fried chicken.

Take the Portion Distortion Quiz to find out how portion sizes have changed over the years.

Don't skip meals

Skipping meals might seem like an easy way to lose weight, but it actually may lead to weight gain if you eat more later to make up for it. Even if you're really busy with school and activities, it's important to try not to skip meals. Follow these tips to keep your body charged up all day and to stay healthy:

Eat breakfast every day. Breakfast helps your body get going. If you're short on time in the morning, grab something to go, like an apple or banana.

Pack your lunch on school days. Packing your lunch may help you control your food and beverage portions and increases the chances that you will eat it because you made it.

Eat dinner with your family. When you eat home-cooked meals with your family, you are more likely to consume healthy foods. Having meals together also gives you a chance to reconnect with each other and share news about your day.

Get involved in grocery shopping and meal planning at home. Going food shopping and planning and preparing meals with family members or friends can be fun. Not only can you choose a favorite grocery store, and healthy foods and recipes, you also have a chance to help others in your family eat healthy too.

Did you know?

Get Moving

Physical activity should be part of your daily life, whether you play sports, take physical education (PE) classes in school, do chores, or get around by biking or walking. Regular physical activity can help you manage your weight, have stronger muscles and bones, and be more flexible.

Aerobic versus Lifestyle Activities
You should be physically active for at least 60 minutes a day (PDF, 14.2 MB) . Most of the 60 minutes or more of activity a day should be either moderate- or vigorous-intensity aerobic physical activity, and 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 rate, include jogging, biking, 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 60 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 also 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 track of how active you are each day.

Did you know?

Activities add up!

Here's an example of how to fit 60 minutes of physical activity into your day:

10 minutes - to walk or bike to a friend's house
+
30 minutes - of playing basketball
+
10 minutes - of chasing the dog around the yard
+
10 minutes - to walk back home

= 60 minutes of activity!

Have fun with your friends

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 a 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.

What if I don't have money for sports equipment or activities?

You don't need money or equipment to stay active. You can run or use free community facilities, like school tracks and basketball courts, to be active at least 60 minutes each day. If you want to play a sport or game that you need equipment for, check with your neighbors or friends at school to see if you can borrow or share supplies. Your school guidance counselor or a PE teacher or coach could tell you how much it costs to join a sports team you are interested in. They may know if your school waives or reduces fees, or if you could apply for a "scholarship" for certain activities.

Take it outside

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:

Have a jump rope or hula hoop contest.

Play Frisbee.

Build an obstacle course or have a scavenger hunt.

Play volleyball or flag football.

If you're stuck indoors or don't have a lot of time, try climbing up and down the stairs in your apartment or home. 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. You also can choose active sports games if you have a gaming system.

Tips for cutting back your screen time

Try to limit your screen time to less than 2 hours each day, not counting your homework:

Replace after-school TV and video-game time with physical activities at home, at school, or in your community.

Turn off your cellphone or other device before you go to bed. Put them away from your nightstand or bed.

Get Enough Sleep

Sometimes it's hard to get enough sleep, especially if you have a job, help take care of younger brothers or sisters, or are busy with other activities after school. Like healthy eating and getting enough physical activity, getting enough sleep is important for staying healthy.

You need 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.

If you're between 13 and 18 years old, you should get 8 to 10 hours of sleep each night. Find out what you can do to make sure you get enough sleep.

Take Your Time

Changing your habits can be hard. And developing new habits takes time. Use the tips below and the checklist under "Be a health champion" to stay motivated and meet your goals. You can do it!

Make changes slowly. Don't expect to change your eating, drinking, or activity habits overnight. Changing too much too fast may hurt your chances of success.

Figure out what's holding you back. Are there unhealthy snack foods at home that are too tempting? Are the foods and drinks you're choosing at your school cafeteria too high in fat and sugar? How can you change these habits?

Set a few realistic goals. If you're a soda drinker, try replacing a couple of sodas with water. Once you are drinking less soda for a while, try cutting out all soda. Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another.

Get a buddy at school or someone at home to support your new habits. Ask a friend, brother or sister, parent, or guardian to help you make changes and stick with your new habits.

Planning Healthy Meals and Physical Activities Just for You

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 Plan 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 get each day. The checklist will tell you how many daily calories you should take in and what amounts of fruit, vegetables, grains, protein, and 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 leafy 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

Be a health champion

Spending much of your day away from home can sometimes make it hard to consume healthy foods and drinks. By becoming a "health champion," you can help yourself and family members, as well as your friends, get healthier by consuming healthier foods and drinks and becoming more active. Use this checklist to work healthy habits into your day, whether you're at home or on the go:

Each night, pack a healthy lunch and snacks for the next day. Consume the lunch you packed. Try to avoid soda, chips, and candy from vending machines.

Go to bed at a regular time every night to recharge your body and mind. Turn off your phone, TV, and other devices when you go to bed. Try to get between 8 and 10 hours of sleep each night.

Eat a healthy breakfast.

Walk or bike to school if you live nearby and can do so safely. Invite friends to join you.

Between classes, stand up and walk around, even if your next subject is in the same room.

Participate in gym classes instead of sitting on the sidelines.

Get involved in choosing food and drinks at home. Help make dinner and share it with your family at the dinner table.

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you.

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov.

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Take Charge of Your Health: A Guide for Teenagers | NIDDK

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As you get older, you're able to start making your own decisions about a lot of things that matter most to you. You may choose your own clothes, music, and friends. You also may be ready to make decisions about your body and health.

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CDC Study: Teen Nutrition and Physical Activity

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CDC Study: Teen Nutrition and Physical Activity

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This news article references a CDC study that shows only a small percentage of teens in the U.S. meeting the recommended nutrition and exercise guidelines. It talks about an increase in health and social concerns due to the fact that many teens are not eating fruits and vegetables or breakfast, and only a quarter of teens are reaching the recommended 60 minutes of physical activity each day.

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This article from URMC details guidelines for health eating during adolescence, emphasizing the important of balanced meals and portion control to support teens’ growth and well-being. It encourages teens to get involved in meal planning and choosing a variety of foods while limiting foods that are unhealthy.

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Healthy Eating During Adolescence - Health Encyclopedia - University of Rochester Medical Center

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1.  Teacher will create a large plate display, divided into five sections for fruits, vegetables, protein, grains, and dairy.

2.  Students will find or draw images of foods, selecting at least 1 from each category.

3.  Students will be split into two groups: the first group will place the images in the incorrect categories on the plate display, the second group will rearrange the images into the correct categories.

4.  Follow up with a classroom discussion about each food group and it’s nutritional benefits.

5.  Students will research the MyPlate website, where they can design their own balanced meal on a blank plate template.

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1.  Each student will bring in food labels from one or two of their favorite foods.

2.  Students review the labels and answer questions, they will define terms like calories, carbohydrates, protein, total fat, and cholesterol.

3.  Using the information from the label, students will determine the total calorie content of each food item.

4.  Follow-up with a class discussion about things such as the difference between saturated and unsaturated fat and how the percent daily value is calculated.

5.  Students will complete an analysis of their food item and determine whether they are considered “healthy” based on the food label information.

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1.  Class discussion about why physical activity is important and what can happen when teens don’t meet exercise recommendations.

2.  Students will complete an anonymous survey in class to see how often they engage in physical activities.

3.  Students will analyze the results of the survey and compare them to physical activity recommendations.

4.  Each student will create a personal “Physical Activity Action Plan” with a weekly goal that outlines achievable ways that they can increase their physical activity.

5.  After the week of following their plan, students reflect on their experiences and discuss the challenges they faced and any benefits they noticed with the class.

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1.  After watching the YouTube video about the impact of screen time, there will be a class discussion about how excessive screen time can affect mood and increase stress.

2.  Students will keep track of their own screen time and physical activity over three days. They will record both their daily minutes of screen time and any changes in mood or energy.

3.  In pairs, students will compare their data and look for any patterns between screen time, physical activity, and their mood/energy level.

4.  Students will then develop a personal plan that balances screen time and physical activity by setting realistic goals to increase physical activity.

5.  Follow-up with a class discussion about how taking breaks from screen time, by going for a walk or stretching, can be beneficial for both their mental and physical health.

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Create a Meal Plan - Summative Assessment

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Create a Meal Plan - Summative Assessment

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Create a Meal Plan - Students design a meal plan for 1 week that includes balanced meals that follow nutritional guidelines from MyPlate. They will consider portion sizes and nutrient-dense foods.

Explain Your Choices - Students will write a short explanation for each meal, describing why they chose those foods and how they can help you stay healthy.

Reflect on Your Plan - After completing their meal plan, students will write a reflection about how their food choices affect their health. They will explain how their food choices, lifestyle habits, and long-term health are connected.

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This video talks about how portion sizes have greatly increased over time, which has led to the consumption of more calories and has contributed to rising obesity rates. It encourages individuals to become more aware of portion sizes and to make healthier choices by modern serving sizes to portion recommendations. The video offers tips on how to manage portions in order to maintain a balanced diet.

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Use ratio reasoning to solve real-world and mathematical problems, including those involving unit rate problems.

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Cite textual evidence to support analysis of what the text says explicitly as well as inferences drawn from the text.