Nutrition Basics
What is the recommended daily intake of fruits for teens?
2 cups of fruit
What should you drink the most throughout the day?
Water
How many minutes of physical activity should teens aim for daily?
At least 60 minutes.
How many hours of sleep should teens get per night?
8-10 Hours
What is one way to make exercise more enjoyable?
Join a sport, dance, listen to music, exercise with friends, etc.
Which nutrient is essential for strong bones and found in dairy products?
Calcium
What should you limit when choosing snacks?
Processed foods, high sugar, artificial additives
Name one benefit of exercise on mental health.
Reduces stress, releases endorphins, improves mood, etc.
What should you avoid before bedtime to improve sleep?
Screen time, heavy meals, caffeine, etc.
What should you look at on a food label to make healthier choices?
Ingredients list, sugar content, serving size, nutrients, etc.
Name two healthy sources of unsaturated fats.
Olive oil, nuts, fish, avocados, etc.
Name one strategy to practice portion control.
Eat until satisfied, not stuffed; use smaller plates; pre-portion meals, etc.
What type of exercise strengthens bones?
Jump rope, basketball, rapid directional changes, etc.
How does sleep affect weight and metabolism?
Poor sleep can lead to weight gain by disrupting hormones that control hunger and metabolism.
What is an easy way to add more vegetables to your meals?
Add them to omelets, sandwiches, smoothies, soups, etc.
What is the recommended daily protein intake for teens?
5.5 oz of lean protein
Why should you avoid skipping meals?
It can lead to low energy levels, overeating later, and poor nutrient intake
What percentage of high school students get enough exercise daily?
Only 25%
How does social media affect teen sleep habits?
It disrupts sleep patterns, keeps the brain stimulated, and delays bedtime.
Why is meal prepping beneficial for a healthy lifestyle?
Saves time, ensures balanced meals, prevents unhealthy last-minute choices.
Why is iron important for teenagers?
Iron helps with muscle growth and prevents anemia.
What is one way to make sure your meals are balanced?
Include a protein, carb, and healthy fat in each meal.
Name one way to incorporate more movement into daily life without formal exercise.
Taking stairs instead of elevators, walking to school, doing chores, etc.
What is one strategy to maintain a consistent sleep schedule?
Going to bed and waking up at the same time daily, even on weekends.
Name one strategy for getting an unmotivated teen to exercise.
Incentives, making it fun, setting small goals, involving friends, etc.