This document provides tips for teens to live a healthy lifestyle. It recommends eating a balanced breakfast and provides examples like oatmeal and yogurt. For lunch, it suggests packing meals like egg salad sandwiches or turkey wraps that are easy to eat at school. Dinner ideas include stir fries, fajitas, and salmon. The document also discusses getting 60 minutes of exercise per day through activities like biking, running and swimming. Finally, it stresses the importance of sleep for teens and recommends getting 8.5 to 9 hours per night.

1. Healthy Living for Teens
Melvin Johnson
4/12/12

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.

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:
∞ Oatmeal with chopped nuts, raisins, a slide
banana or slice strawberries
∞ Add some fresh fruit to a low fat yogurt topped
with some granola or chopped nuts
∞ Whole grain toast or a bagel with peanut butter

4. 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

5. 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.

6. ∞ Add a small salad to
Satisfying Suppers
each of the delicious
∞ Stir Fry vegetables with shrimp,
chicken or tofu
dinner ideas below and
∞ Chicken fajitas with guacamole
and salsa
you will be able to finish
∞ Broiled salmon or chicken with
vegetables
your night strong and
∞ Baked potato with vegetable or
chili toppings
energized

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

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

9. ∞ It is recommended that
How Much Sleep Do
You Need?
teens sleep 8.5 to 9
∞ Set a regular bed time hours each night.
∞ Exercise regularly
∞ Avoid caffeine after 4 pm However, if you have
∞ Relax you mind
∞ Limit daytime naps difficulty waking in the
∞ Create the right sleeping
environment morning, are falling
∞ Wake up with a bright light
asleep in classes, here
are some tips