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HEAT: Healthy Eating & Activity Together

Teen Tips

Healthy

  • Review your growth charts and blood pressure with your health care provider.
  • Key points in your teen years:
    • It is a time of rapid physical growth and increased appetite.
    • Hang out with friends who make healthy life choices.
    • Give your growing body the sleep it needs.

Eating

  • Select healthy foods for meals and snacks:
    • Eat 5 or more servings of fruits and vegetables and 3 or more servings of whole grain foods per day.
    • Eat only healthy, low-fat snack foods.
    • Drink low-fat or non-fat milk.
    • Use soft margarine rather than lard, butter or stick margarine.
    • Portion control is very important.
    • Drink 100% fruit juice (limit to 4-6 oz. per day), but not fruit drinks.
    • Avoid high-calorie, non-nutrient foods (e.g. donuts, French fries, chips, cakes and candy).
    • Avoid fried foods, fruit drinks and sodas. Drink water instead.
  • Limit fast food meals to no more than twice per week.
  • Avoid restrictive and fad diets.
  • Eat healthy traditional foods enjoyed in your culture (e.g., beans, corn, tortillas, fruits, and vegetables).
  • Always start the day with a healthy breakfast.
  • Eat slowly and don't have a "clean plate" policy for meals.

Activity

  • Plan for at least 60 minutes daily of intermittent, moderate to vigorous physical activity, such as dancing, running or hiking.
  • Limit TV, video and computer time to less than 2 hours a day.
  • No TV during meals.
  • No TV in your bedroom.

Together

  • Spend time with family during meals and in physical activities.
  • Be responsible for whether and how much you eat.
  • Don't let advertisements rule your food selection.
  • Share in selecting and preparing healthful foods and drinks.
  • Don't use food for comfort. Instead recognize emotional triggers for eating and subsitute with healthier ways of coping.
  • Be responsible for adapting food intake to match your level of activity.
  • Ask for healthy food choices and beverages to be sold or served in school.
  • Be a role model of healthy eating and activity for peers and others.

Websites


Tips provided by the HEAT Resource Kit. © 2006 National Association of Pediatric Nurse Practitioners and the NAPNAP Foundation, Cherry Hill, NJ.

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