-Eat frequently. Keep small snack bags of trail mix, sliced fruit, or whole grain crackers in your bag for in between classes. Eating throughout the day keeps your body energized and your mind focused. Skipping meals will leave you feeling tired and run down.
-Read labels! Try choosing packages with ingredients that you recognize.
-Prepare healthy meals and snacks. Many packaged foods have added ingredients that add calories, sugar, fat, salt, and artificial colors and flavors. Instead of all the unnecesssary extras, prepare it yourself. For example, as an alternative to frozen pizza bites, make your own with 100% a whole wheat English muffin, tomato sauce, part skim mozzarella, and a sprinkle of Italian herbs.
-Listen to your body. Eat when you are hungry and stop when you are full. Ignoring your body's needs can lead to loads of trouble including problems with hair, nail, and bone growth. Eating because you are bored can also be an obstacle. Instead of reaching for the bag of chips, try a cup of iced or hot tea, a seltzer with splash of juice, or calling a friend.
-Eat from all food groups. This will give you the nutrients to keep your body growing, your skin and hair glowing, and your figure healthy. Aim for:
-Whole grains: brown rice, wild rice, quinoa, whole wheat coucous, whole wheat pasta, whole wheat breads, oatmeal, high fiber cereal (> 6 grams fiber, <8 grams sugar), and other whole grains
-Healthy fats: nuts, nut butters (peanut, almond, cashew, sunflower seed, etc.), canola/vegetable/olive oils, and avocado
-Lean protein: fish, shellfish, chicken, turkey, lean beef, eggs, beans, and lowfat dairy products. And aim for 2-3 servings a day of lowfat dairy products like milk, yogurt, and cheese. This is especially important for bone growth and development in young women.
-Lots of fruits and vegetables: aim for a variety of different colors
-Monitor your sugar intake. Eating too much sugar can lead to bad skin, energy crashes, weight gain, and other health problems. In moderation, these foods can still be a part of a healthy and varied diet.
-Do not skip meals. It's not healthy for anyone. This can lead to large drops in energy, concentration, and mood.
-Do not restrict foods or food groups. You need food from a variety of food groups for energy, concentration, and growth. If you limit yourself too much, you put yourself at risk for nutrient deficiencies and future health problems like depression, hair loss, and osteoporosis.
-Do not buy into diet foods (low carb, low sugar, fat-free). These foods are not necessarily lower in calories and are often filled with unnecessary added ingredients to replace what is missing.
-Do not label foods 'good' or 'bad.' When eaten in moderation, all foods can be part of a healthy and varied diet.
-Exercise regularly. It's important for maintaining a healthy body and mind.
- Find an activity you like. Dancing, playing a sports, hiking, swimming, walking, and running are all great ways to enjoy physical activity. The more you like it, the more you will do it.
-Listen to your body. Make sure you pace yourself with your workouts. If you are feeling too tired or run down, it is okay to take a step back.
-Fuel your body. Make sure you have had a snack at least 2 hours before exercise. Try a lowfat yogurt and fruit, trail mix, or a peanut butter sandwich.
· Do find a workout buddy/friend--they can help you both stay motivated and consistent with your routine.
-Do not over do it. Too much exercise can be harmful to the body. Start your routine off light and gradually build it.
-Do not be discouraged. Set realistic goals for yourself. If you expect changes overnight, you will be disappointed. Stay consistent and enjoy yourself!
-Do not do something that doesn't feel right. All exercises are not made for all individuals. If an activity or exercise hurts your body in any way, find a way to modify it OR try something different.
-Do not fuel your body with junk before exercise. A soda and candy bar may give you an energy rush, but it will not last. Water and a peanut butter sandwich are a better option. They will give you the hydration and nutrients you need for a productive workout.
- Do not focus on just one activity. Doing the exact same thing everyday can lead to overuse syndrome. This can cause injury to your joints, muscles, and tendons. Try to change your routine often. For example, Day 1: bike ride, Day 2: jog with a friend, Day 3: dance class, Day 4: a hike or long walk, Day 5: softball with friends.