1. Healthy Living for Teens
Presented by: Paola Martinez
04/10/012
4/12/2012 Paola Martinez

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. 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. 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. 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. • Add a small salad to
Satisfying 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
toppings
4/12/2012 Paola Martinez

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. 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. Exercise Video
4/12/2012 Paola Martinez

10. • It is recommended that
How Much Sleep Do
You 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
light
4/12/2012 Paola Martinez