STAYING HEALTHY
Staying healthy is an important part of growing up. And it can affect you physically and emotionally. When your body changes during puberty and you have to deal with things like school, exams, play ground and office , staying healthy can really help you.
why it's important
Staying healthy physically can help you stay healthy emotionally too. If you're eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness.
Eating well and exercising often when you're a teenager will also help you stay in good health later in life.
Getting regular sleep is another really important way to stay healthy. Having late nights can leave you feeling tired the next day. It can be difficult, but try to have at least 8 hours sleep each night.
Top tips to remember
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eat a varied and balanced diet
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fruits and vegetables daily
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drink plenty of water
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get lots of sleep
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get regular exercise
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avoid drinking alcohol and smoking.
Having a Balanced Diet
Eating and drinking the right things
It can be hard to keep a healthy diet. Especially when there's a temptation to eat sweets and junk food. But it's important to get a balance in your diet of the right amount of each food group.
A balanced diet also includes drinks. Your body needs to stay hydrated to keep healthy. But think about what you drink. Caffeine and sugary drinks:
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can cause mood swings
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affect your energy levels, feeling full of energy before a "sugar low" where you may feel tired and grumpy
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can make you put on weight if you have too much sugar
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can give you trouble sleeping if you have them at night.
It's best to drink water and natural juices which don't have loads of sugar.
One portion should include:
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carbohydrates - like potatoes, pasta, rice and bread. A portion should be about the size of a fist.
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protein from non dairy sources – like meat, fish, beans, soya and tofu. A portion should be about the size of a deck of cards.
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dairy – like milk and cheese. A portion should be about a 200ml of milk, a matchbox size piece of cheese or an average pot (125ml) of yoghurt.
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fruit and vegetables - at least five portions of per day. For fresh fruit and vegetables, a portion should be about a cupped hand. For dried fruit, a portion should be about half a cupped hand.
SPA website has more info about balanced diets.