What a balanced day looks like: food and movement examples for teens

📚 Quick Study Guide

• 🍎 Balanced Diet: Focus on variety: fruits, vegetables, lean proteins, whole grains, and healthy fats. Portion control is key!
• 🏃‍♀️ Regular Movement: Aim for at least 60 minutes of moderate to vigorous physical activity daily. This can be anything from sports to dancing to brisk walking.
• 💧 Hydration: Drink plenty of water throughout the day. Avoid sugary drinks.
• ⏰ Consistent Schedule: Try to eat meals and be active around the same times each day.
• 🧘 Mindful Eating: Pay attention to your body's hunger and fullness cues. Avoid distractions while eating.
• 💪 Strength Training: Incorporate strength training exercises (like push-ups or squats) at least twice a week.
• 😴 Sufficient Sleep: Aim for 8-10 hours of sleep per night to support overall health and well-being.

Practice Quiz

1. Which of the following is the BEST example of a balanced meal for a teenager?
   1. A) A large pizza and soda
   2. B) A grilled chicken salad with mixed greens, vegetables, and a light vinaigrette
   3. C) A bag of chips and a candy bar
   4. D) A fast-food burger with fries
2. How much moderate to vigorous physical activity should teenagers aim for each day?
   1. A) 15 minutes
   2. B) 30 minutes
   3. C) 60 minutes
   4. D) 90 minutes
3. Which of the following is a good way to incorporate strength training into your routine?
   1. A) Watching TV for an hour
   2. B) Doing push-ups and squats
   3. C) Playing video games
   4. D) Taking a nap
4. Why is it important to stay hydrated throughout the day?
   1. A) To avoid feeling thirsty
   2. B) To support bodily functions and energy levels
   3. C) To make your skin glow
   4. D) To prevent boredom
5. What does mindful eating involve?
   1. A) Eating as quickly as possible
   2. B) Eating while watching TV
   3. C) Paying attention to your body's hunger and fullness cues
   4. D) Skipping meals
6. Which of the following is a good source of healthy fats?
   1. A) Fried foods
   2. B) Sugary snacks
   3. C) Avocados and nuts
   4. D) Processed meats
7. How many hours of sleep should teenagers aim for each night?
   1. A) 5-6 hours
   2. B) 6-7 hours
   3. C) 8-10 hours
   4. D) 10-12 hours