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  1. 1. Healthy Living for Teens Presented by: Paola Martinez 04/10/0124/12/2012 Paola Martinez
  2. 2. Purpose• Juggling school work, athletics, a part-time job and a social life with friends, it’s no wonder teenagers today struggle to live a healthy lifestyle.• This presentation is a guide for teens on how to eat healthy, stay fit, and live a balance free life.4/12/2012 Paola Martinez
  3. 3. Maintain a Healthy Diet • Jumpstart your day by eating a well-balanced breakfast. Here are some quick prep, delicious, high protein breakfast ideas to try: 1. Oatmeal with chopped nuts, raisins, a slide banana or slice strawberries 2. Add some fresh fruit to a low fat yogurt topped with some granola or chopped nuts 3. Whole grain toast or a bagel with peanut butter 4/12/2012 Paola Martinez
  4. 4. Pack a Lunch with a Punch • Lunch time in the school cafeteria is most likely a time where eating lunch is not a priority and socializing with your friends is. Here are some easy to eat, healthy lunch ideas to help you finish your school day strong and energized. 4/12/2012 Paola Martinez
  5. 5. Healthy Lunch Ideas• Egg or tuna salad on whole wheat bread with lettuce and tomato and a piece of fruit on the side• Turkey on whole wheat wrap with lettuce• Salad with lots of colorful veggies 4/12/2012 Paola Martinez
  6. 6. • Add a small salad toSatisfying Suppers each of the delicious dinner ideas below and• Stir Fry vegetables with shrimp, chicken you will be able to finish or tofu your night strong and• Chicken fajitas with guacamole and salsa energized• Broiled salmon or chicken with vegetables• Baked potato with vegetable or chili toppings4/12/2012 Paola Martinez
  7. 7. Smart Snaking Ideas• Whole wheat pretzels with spicy mustard• Rice cakes with peanut butter and raisins• Low fat yogurt topped with fresh fruit• Fresh cut veggies and hummus• Trail mix—combine whole grain oats, chopped walnuts, and dried cranberries 4/12/2012 Paola Martinez
  8. 8. Why Exercise is Wise • Experts agree that teens should get 60 minutes or more of moderate vigorous exercise each day. • Aerobic exercise includes – Biking – Running – Swimming – Dancing 4/12/2012 Paola Martinez
  9. 9. Exercise Video 4/12/2012 Paola Martinez
  10. 10. • It is recommended thatHow Much Sleep DoYou Need? teens sleep 8.5 to 9 hours each night.• Set a regular bed time• Exercise regularly However, if you have• Avoid caffeine after 4 difficulty waking in the pm morning, are falling• Relax you mind• Limit daytime naps asleep in classes, here• Create the right are some tips sleeping environment• Wake up with a bright light4/12/2012 Paola Martinez