Healthy Habits

• Get plenty of rest; you still need 8 to 10 hours of sleep at night.
• Exercise three to five times a week for at least 20 to 30 minutes.
• Review your personal hygiene habits.
• Participate in athletic conditioning and weight training under proper supervision.
• Limit television, computer and video games to less than 1-1/2 hours per day. 

Nutrition

• Eat a good breakfast which is important for alertness and energy at school.
• Eat three meals a day and nutritious snacks.
• Whether you eat at home or out, eat as a family as often as possible.
• Limit high fat, high sugar foods and choose appropriate alternatives.
• Eat a variety of dairy, grains, fruits, vegetables and lean protein.
• Eat lean meats rich in iron and low-fat milk products rich in calcium.
• Manage your weight with healthy eating habits, healthy food choices, and regular exercise.
• Consider taking a vitamin supplement, especially for Vitamin D. 

Safety

• Wear appropriate safety gear (helmets, pads and mouth guards) for all sports including biking, skiing and rollerblading.
• Use seatbelts.
• If you're under 16 years old, you should not use all-terrain vehicles.
• Take precautions to avoid sunburn and use at least SPF 15 sun block.
• Avoid tanning booths.
• Avoid smoky environments.
• Test smoke detectors and carbon monoxide detectors.
• Don't use or carry weapons.
• Review rules for being at home alone.
• Review swimming skills. 

Social

• Regularly spend time with your family doing things you all enjoy.
• Participate in social activities, community groups and team sports.
• Respect limits and consequences your parents have set for unacceptable behavior.
• Listen to, respect and care about your siblings and peers.
• Review strategies for handling peer pressure.
• Learn to say "no" to peer requests you feel are inappropriate.
• Follow legal and parental curfews.

School

• Be responsible for school attendance, homework completion and course selection.
• Discuss with parents or valued friends frustration with school.
• Identify talents, interests or skills for future career direction.
• Participate in school activities.

Mental Health

• Try to be comfortable with yourself.
• Realize that you and your peers are going through rapid physical and emotional changes.
• Take on new challenges to build confidence.
• Listen to good friends and valued adults.
• Talk with someone you trust (a parent, friend, clergy or your doctor) when you are nervous, sad or feel things are not going right.

Sexuality

• Ask your parents or a trusted adult when you have questions about puberty, sexuality or sexually-transmitted diseases.
• Learn how to say "no" to sex.
• Abstinence is the safest

Substance Abuse Education

• Do not smoke, chew tobacco, use diet pills or steroids.
• Do not use alcohol or drugs.
• Do not sell drugs.
• Avoid situations where drugs and alcohol are present.
• Support friends who choose not to use drugs.

Responsibility

• Respect the rights and needs of others.
• Serve as an ethical role model.
• Follow family rules.
• Share in household responsibilities.
• Learn new skills such as CPR and peer counseling.
• Be a volunteer; help someone less fortunate or in need. 

Dental Health

• Brush your teeth for two minutes at least twice a day and use fluoride toothpaste.
• Make sure fluoride intake is adequate.
• See dentist regularly, every six months

Resources

• Madaras, Lynda. The What's Happening to My Body? Book for Girls. New Market Press, 2007.
• Madaras, Lynda. The What's Happening to My Body? Book for Boys. New Market Press, 2007.
• Larson, David E.  Mayo Clinic Family Health Book 3rd Edition.  Collins, 2003.

Click here for a printable (pdf) version of this handout.

Download the latest version of Adobe Reader