Healthy Lifestyle Habits

Your body needs a mix of different nutrients every day to stay healthy. These nutrients help you grow, stay focused in school, have energy during the day, and support your mental health. 

Try to eat a variety of foods that give your body things like vitamins, minerals, fiber, protein, healthy fats, and complex carbohydrates. At the same time, try not to rely too much on foods that are very high in added sugar, unhealthy fats, or salt. 

Vegetables 

Vegetables might not always be the first thing teens reach for, but they are some of the most powerful foods for your body. They provide nutrients that help keep your heart, immune system, eyes, and digestive system healthy. 

If you don’t like a certain vegetable at first, that’s okay. Sometimes it takes trying it a few different ways before you find one you enjoy. Roasting, seasoning, or adding vegetables to dishes you already like can make them taste better. 

Some vegetables you might try include: 

• Broccoli, spinach, kale, and other dark green vegetables 

• Carrots, tomatoes, sweet potatoes, and other colorful vegetables 

• Beans, lentils, and peas 

• Potatoes and corn 

• Zucchini, onions, cauliflower, and green beans 

A good goal is to eat a few cups of vegetables each day and try different colors and types. 

Fruits 

Fruits are a great snack because they are naturally sweet and full of important nutrients. They contain vitamins, fiber, and water that help your body stay energized and hydrated. 

For example, many fruits contain vitamin C, which helps your body grow, repair itself, and fight off illness. 

Some common fruits teens enjoy include: 

• Apples 

• Bananas 

• Berries  

• Oranges 

• Grapes  

• Mangoes 

• Melons  

Try to eat about 1½ to 2½ cups of fruit each day. Whole fruits are usually better than fruit juice because they contain more fiber and help keep you full longer. 

Grains 

Grains give your body energy. They provide carbohydrates that fuel your brain and muscles throughout the day. 

Some grains are healthier than others. 

Whole grains contain more fiber and nutrients. Examples include: 

• Oatmeal 

• Brown rice  

• Whole-wheat bread 

• Whole-grain pasta  

• Quinoa 

Refined grains have been processed and usually contain less fiber. These include: 

• White bread 

• White rice  

• Sugary cereals 

• Instant noodles  

• Pastries 

When possible, try to choose whole grains because they help keep your energy steady and help you feel full longer. 

Protein Foods 

Protein helps your body build muscles, skin, blood, and hormones. It’s especially important during the teenage years because your body is still growing. 

Protein can come from both animal and plant foods. 

Some examples include: 

Animal sources 

• Chicken or turkey  

• Fish 

• Eggs  

• Lean beef or pork 

• Milk and cheese 

Plant sources 

• Beans and lentils 

• Tofu or soy products 

• Nuts and seeds 

• Peanut butter or other nut butters  

Eating different types of protein helps your body get the nutrients it needs to grow and stay strong.