-Swimming

-Dancing

-Tennis (doubles)

-Gardening 

                                   Vigorous Exercises: 

-Hiking uphill 

-Running 

-Tennis (singles) 

-Jump rope

-Biking (More than 10 miles) 

-Basketball/Soccer 

 

 Healthy eating starts with healthy food choices.  The foods we choose to eat every day and moving our bodies  and staying active is very important for our everyday lives 

-Helps us grow taller 

 **Fun fact: Girls stop growing between ages 12-15 and boys stop growing around age 16 so its important to consume all of our healthy foods to keep us growing 
- Helps with our immune system 
-Helps us build stronger muscles

- Eating healthy sets the stage for a healthy life as you get older
-most importantly helps us feel good!

 
Studies show about 20-30% of teenagers give up on eating food in the morning 

Eating breakfast in the morning allows students to be able to concentrate and provides energy for activities. When we eat better, we work better 

From the moment we wake up we should be filling our bodies with healthy foods such as fruits and vegetables to get our day going  and to give us the energy we need to get though our day

Its important that you guys as teenagers consume healthy calories from these food groups  during this time of your guys lives. This will help with your growth and development

we should be consuming 
1 serving of protein - 1 egg 
1 serving of vegetables - 1 cup 
1 serving of fruits - 1 cup
Dairy- 1 cup 

Teenagers should consume around 2000 calories per day   and this number will increase if they play sports 

Since  1980, obesity in teens has tripled to about 21%  and this is mainly due to the food we eat and where our calories come from such as sweets, pizza and coke   

-  Eating a diet high in sugar and fat can promote weight gain and poor health in the future