Lifestyle Choices

1. To get the most out of your diet, opt for fresh fruits and vegetables instead of canned or frozen. Cooking can cause vegetables and fruits to lose vitamins. Try to eat at least a couple of servings raw (salads, juices, etc.) each day.
2. Whole grains are more nutritious than processed grains. Try whole wheat breads and pasta and brown rice to get the best nutrition.
3. Beta carotene, found in green leafy and other vegetables, is an excellent internal “cleaner” of your skin. It helps your body get rid of harmful impurities caused by air and other pollution.
4. Calcium is very important to growing teens. Milk products, spinach, and canned salmon or sardines with bones are all good sources of calcium. (You can also try calcium-enriched orange juice.)
5. Iron is also important to growing bodies. Iron-rich foods include meat, poultry, fish, peas and beans, raisins and other dried fruits, and leafy greens.
6. Growing teens require an average of 2,000 to 3,000 calories a day—depending on height and rate of activity—in order to stay healthy. Experts recommend limiting total fat intake to no more than 30 percent of your total calorie intake. For teenagers, that equals 73 grams per day, which can be found in meats, oils, and butter. While you need some fat in your diet to stay healthy, before you reach for a cookie or candy bar, check out the number of fat grams! You may be surprised at how much fat can be found in most sweets and salty snacks.
7. Drink between six and eight glasses of water throughout the day. It can help keep your skin moist and help clean out impurities.

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