Taking Charge of Your Health: A Teen's Guide - NIDDK (2023)

As you get older, you can start to make your own decisions about many of the things that are most important to you. You can choose your own clothes, music and friends. You may also be preparing to make decisions about your body and health.

Making healthy decisions about what you eat, how much exercise you do, and when you sleep is a great place to start. here you will learn

• how your body works— how your body uses the food and drink you consume, and how exercise helps your body "burn" calories
• How to choose healthy food and drink;
• how to moveand stay active
• howenough sleepstaying healthy is important
• How to Create Healthy Habitsand continue them
• howplan healthy meals and physical activityfit your lifestyle

Don't forget to check out Did You Know? Box for more helpful tips and ideas.

How does the body use energy?

Your body needs energy to function and grow. Calories from food and drink provide you with this energy. Think of food as energy to recharge your batteries for the day. During the day, you use battery power to think and move, so you need to eat and drink to stay energized. Balancing energy intake through food and drink with energy used for growth, activity, and daily life is called "energy balance." Energy balance can help you maintain a healthy weight.

How many calories does your body need?

Different people need different amounts of calories to stay active or maintain a healthy weight. The number of calories you need depends on whether you are male or female, your genetics, your age, your height and weight, whether you are still growing, and how active you are, which can vary from day to day.

How should you manage or control your weight?

Some teens try to lose weight by eating very little. cutting out entire food groups, such as foodscarbohydrate, or "Carbohydrates"do not eat; or fasting. These weight loss methods can be unhealthy because they leave out important nutrients your body needs. In fact, an unhealthy diet can hinder your weight management efforts by creating a vicious cycle of eating too little and then overeating because you're so hungry. An unhealthy diet can also affect your mood and the way you grow.

smoking, vomiting, or taking diet pills, orlaxativeWeight loss can also lead to health problems. If you make yourself throw up or use diet pills or laxatives to control your weight, you may have signs of a serious eating disorder and should talk to your healthcare professional or another trusted adult right away. If you smoke, this increases your risk of heart disease, cancer and other health problems,stop smokingas soon as possible.

if you thinkyou need to lose weight, consult a healthcare professional first. doctor ornutritionistMay be able to tell you if you need to lose weight and how to do so in a healthy way.

choose healthy food and drink

Healthy eating involves controlling the amount and type of food you eat and the beverages you drink. Try replacing high-sugar, high-salt, and unhealthy foodsFatServe with fruits, vegetables, whole grains, low-fat protein foods, and nonfat or low-fat dairy products.

fruits and vegetables
make half of your platefruitandvegetable.Dark green, red and orange vegetables are rich in the nutrients you need, such as vitamin C, calcium and fiber. Adding tomatoes and spinach—or any other green you like—to your sandwich is an easy way to get more veggies into your meals.

cereals
choosewhole wheatsuch as whole-grain bread, brown rice, oatmeal, and whole-grain cereal, instead ofRefined grainsCereal, white bread and white rice.

protein
Eat more low-fat or lean meats like turkey or chickenprotein-rich foods, such as seafood, egg whites, beans, nuts and tofu.

dairy products
Build strong bones with nonfat or low-fat dairy. If you can't digest lactose -- the sugar in milk can cause stomach pain or gas -- choose lactose-free milk or calcium-fortified soy milk. Nonfat or low-fat yogurt is also a good source of dairy.

fat
fatIt is an important part of your diet. Fat helps your body grow and develop, and even keeps your skin and hair healthy. But fat has more calories per gram than protein or carbohydrates, and some are unhealthy.

Some fats, like oils from plants, are liquid at room temperature and may be better for you than others. Foods that contain healthy oils include avocados, olives, nuts, seeds and seafood such as salmon and tuna.

Solid fats, such as butter, margarine, and lard, are solid at room temperature. These fats usually containSaturatedandtrans fat, which is not healthy for you. Other foods that contain saturated fat include fatty meats and cheeses and other dairy products made from whole milk. Cut back on foods like fried chicken, cheeseburgers, and fries, which are often high in saturated and trans fats. Options to consider include mustard turkey sandwiches or lean, turkey or veggie burgers.

your body needs small amountssodium, mainly in salt. But too much sodium in food and drink can get you highblood pressure, which is generally not healthy for your heart and body. Even if you're a teenager, watch your blood pressure and heart health now to prevent health problems as you age.

Try to get less than 2,300 mg of sodium or no more than 1 teaspoon per day. This amount includes the salt in the prepared food as well as the salt you add when you cook or eat the food.

Processed foods, such as canned or packaged foods, often contain more sodium than unprocessed foods, such as fresh fruits and vegetables. If you can, choose fresh or frozen fruits and vegetables over processed foods. If you cook your own food, try adding herbs and spices instead of salt to season your food. Remember to rinse canned vegetables with water to remove excess salt. If you use packaged foods, check the sodium content listed on the Nutrition Facts label. Figure 1 below shows the updated food label, which has been approved by the U.S. Food and Drug Administration (FDA) for use on most packaged foods as of 2018.

Figure 1. Side-by-side comparison of original and new Nutrition Facts labels

limit added sugar

Some foods, such as fruit, are naturally sweet. Other foods, such as ice cream and baked desserts, as well as some beverages, have added sugar to sweeten their taste. These sugars add calories but not vitamins or fiber. Try to get less than 10 percent of your daily calories from added sugars in food and beverages. Reach for an apple or banana instead of candy.

control your food portions

onedepartmentIt's how much food or drink you choose to consume at one time, whether it's at a restaurant, takeout, school, with friends, or at home. Many people consume more food than they need, especially when they are away from home. Meals prepared from restaurants, the grocery store, or school may give you more servings than your body needs to maintain energy. follow thesecutting edgeHelp you eat and drink the right amount of food and drink, whether you're at home or elsewhere.

don't skip meals

Skipping meals may seem like an easy way to lose weight, but it can actually lead to weight gain if you eat more later to compensate. Even if you're really busy with school and activities, it's important to try not to skip meals. Follow these tips to keep your body energized and healthy throughout the day:

• Eat breakfast every day.Breakfast helps your body function. If you don't have time in the morning, grab something to go, like an apple or banana.
• Pack lunches for the school day.Packing a lunch can help you control your food and drink portions and increase your chances of making your own meals.
• Had dinner with the family.When you eat home-cooked meals with your family, you're more likely to eat healthy food. Eating together also gives you a chance to reconnect with each other and share news of your day.
• Participate in grocery shopping and meal planning at home.Going shopping and planning and preparing meals can be fun with family or friends. Not only do you get to choose your favorite grocery and healthy foods and recipes, but you also have the opportunity to help your family eat healthy.

do you know?

move up

Physical activity should be part of your daily routine, whether you play sports, have gym class at school, run errands, or cycle or walk. Regular physical activity can help you control your weight, have stronger muscles and bones, and be more flexible.

Cardio & Lifestyle Activities
You should at least be physically active60 minutes a day （PDF，14.2MB） .60 minutes or more of daily activity, most of which should be moderate-intensity or vigorous-intensityAerobic exercise, and you should do vigorous exercise at least 3 days a week. Aerobic exercise, or exercise that makes you breathe hard and raises your heart rate, includes jogging, biking, and dancing.

For a more moderate workout, try brisk walking, jogging, or biking on a flat road or trail. To increase the intensity, change your walk to a jog or jog to a run—or add an incline to your walk, run, or bike ride. You don't have to do your 60 minutes a day in one sitting to get the most out of your activity.

As part of your daily 60 minutes or more of physical activity, you should include muscle-strengthening physical activity, such as lifting weights, at least 3 days a week.

Ordinary activities like cleaning the house or taking out the trash may not raise your heart rate as much as biking or jogging. But they're also a great way to stay active on a regular basis.

Fitness apps that you can download to your computer, smartphone, or other mobile device can help you track how active you are each day.

do you know?

Activities add up!

Here's an example of how to incorporate 60 minutes of physical activity into your day:

10 minutes - walk or bike to a friend's house
+
30 minutes - play basketball
+
10 Minutes - Hunting Dogs in the Yard
+
10 minutes - walk home

= 60 minutes of activity!

have fun with your friends

Activities are more fun with other people such as friends or family. You may also find yourself making friends when you join a sports team or dance club to get active. Mix things up by choosing a different activity each day. Try kicking a soccer ball, flashlight tag, or other activities that get you moving, like walking around the mall. Get your friends involved and challenge them to stay fit with you. Sign up together for active events like charity walks, fun runs or scavenger hunts.

take it out

Maybe you or some of your friends spend a lot of time indoors watching TV, surfing the web, using social media, or playing video games. Try doing some outdoor activity to burn calories. Here are other activities you can try:

• Compete in a jump rope or hula hoop competition.
• Play Frisbee.
• Do an obstacle course or go on a scavenger hunt.
• Play volleyball or flag football.

If you're stuck indoors or running out of time, try going up and down stairs in your apartment or house. You can also find dance and other fitness and fitness videos online or on some TV channels. Some routines only last 15 or 20 minutes, so you can squeeze in time between work, going out, or other activities. If you have a gaming system, you can also opt for active sports gaming.

enough sleep

It can be hard to get enough sleep at times, especially if you have a job, help care for younger siblings, or are busy with other extracurricular activities. Just like eating a healthy diet and getting enough physical activity, getting enough sleep is important to staying healthy.

You need enough sleep to do well in school, to work and drive safely, and to fight off infections. Lack of sleep can make you moody and irritable. While more research is needed, some studies suggest that sleep deprivation can also lead to weight gain.

If you're between the ages of 13 and 18, you should be getting 8 to 10 hours of sleep each night. Look forwhat you can do to make sure you're getting enough sleep.

Take it easy

Changing your habits can be difficult. Forming new habits takes time. Use the tips below andChecklistStay motivated and achieve your goals in the Become a Health Champion section. You can do it!

• Make changes little by little.Don't expect to change your eating or activity habits overnight. Changing too quickly can hurt your chances of success.
• Find out what's holding you back.Are there any unhealthy snacks at home that are too tempting? Are your school cafeteria food and drink choices high in fat and sugar? How can you change these habits?
• Set some realistic goals.If you drink soda, try replacing some soda with water. Once you've been cutting out soda for a while, try cutting out all soda. Then set another goal, such as getting more physical activity every day. Once you hit one goal, add another.
• Find a friend at school or at home to support your new habit.Ask a friend, sibling, parent or guardian to help you make changes and stick to your new habits.

Healthy meals and physical activity planned just for you

Staying healthy might sound like a lot of work, right? Well, it doesn't have to be. A free online tool calledMyPlate planCan help you create a daily meal plan. All you have to do is enter whether you are male or female, your weight, height and how much physical activity you do each day. The list will tell you how many calories you should be eating each day and how much fruit, vegetables, grains, protein and dairy you should be eating to stay within your calorie goal.

Another tool, calledNIH Weight ProgramAllows you to adjust your calorie and physical activity plan to achieve your personal goals within a specific time period.

For recipes to help you plan simple, healthy meals like these, visitboom! body and mind.

breakfast:1 banana, 1 slice of whole-grain bread, avocado or tomato, and skim or low-fat milk
Lunch:Turkey Sandwich with Black Leaf Lettuce, Tomatoes and Red Peppers on Whole Wheat Bread
dinner:Two Whole Grain Taco Shells with Chicken or Black Beans, Skim or Low Fat Cheese, and Lettuce
junk food:apples, bananas or popcorn

become a health champion

Being away from home for most of the day can sometimes make it difficult to eat healthy food and drinks. By becoming a "Health Champion," you can help yourself and your family and friends get healthier by eating healthier foods and drinks and becoming more active. Whether you're at home or on the go, use this checklist to build healthy habits into your day:

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials and are they right for you?

Clinical trials are part of clinical research and are at the heart of all medical progress. Clinical trials investigate new ways to prevent, detect, or treat disease. Researchers also use clinical trials to examine other aspects of care, such as improving the quality of life for people with chronic conditions.Find out if clinical trials are right for you.

Which clinical trials are open?

You can view currently open and ongoing clinical trialswww.ClinicalTrials.gov.