Eat Smart and Be Active!

10 Healthy Tips for Teen Girls

  1. Build strong bones: A good diet and regular physical activity can build strong bones throughout your life.  Choose fat-free or low-fat milk, cheeses, and yogurt to get the vitamin D and calcium your growing bones need.  Strengthen your bones by doing activities such as running gymnastics and skating at least 3 times a week.
  2. Cut back on sweets: Cut back on sugary drinks. Many 12-ounce cans of soda have 10 teaspoons of sugar in them.  Drink water when you are thirsty.  Forego sugary snacks and replace them with healthier non-sugar options.
  3. Power up with whole grain: Fuel your body with nutrient-packed whole-grain foods.  Make sure that at least half your grain foods are whole grains such as brown rice, whole-wheat breads and popcorn.
  4. Choose vegetables rich in color: Brighten your plate with vegetables that are red, orange, or dark green.
  5. Check Nutrition Facts labels for iron: Read Nutrition Facts labels to find foods that contain iron.  Most protein foods like meat, poultry, eggs and beans have iron.  So do fortified breakfast cereals and breads.
  6. Be a healthy role model: Encourage your friends to practice healthier habits.  Share with your friends and family what you do to work through challenges.
  7. Try something new: Keep healthy eating fun by eating foods you’ve never had before.  How about trying lentils, mango, quinoa (pronounced keen-wa) or kale?
  8. Make moving part of every event: Being active makes everyone feel good.  Aim for 60 minutes of physical activity each day.  Move your body often.  Dancing, playing active sports and games, walking, swimming and biking are only a few fun ways to be active.  Limit non-homework computer and TV time to less than 2 hours each day.
  9. Include all food groups daily: Go to to help you make great choices.
  10. Everyone has different needs: Get more nutrition information based on your age, gender, height, weight and physical activity level.  You can learn more at

These guidelines come from the Center for Nutrition Policy and Promotion- USDA