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The teen years are an important period of growth, formation and development, both physically and emotionally. It is important to adopt good health habits at this age so people can create a good foundation for later years.

Nutritional tips

There are not good or bad foods - it is how they are eaten, and how much. Moderation, of course, is the key. There is no point in eating only fruits and vegetables, because the deficiency of other food groups and nutrients will take its toll. Naturally, eating only junk food is a sure way to cause serious damage to the health, and of course to the figure.

This means that chips, burgers and fried chicken are allowed, but they should not be eaten every day or for every meal.

Breakfast is the most important meal of the day, although many, especially teenagers, often skip it. Breakfast improves performance and concentration, and some studies show that it contributes to weight loss. People who do not have time to eat breakfast can just grab a piece of fruit and a cereal bar to go.

At this age, iron is a very important nutrient. It can be found in lean red meat, in fish, poultry, and green leafy vegetables. Orange juice and other citrus juices improve the absorption of iron, but caffeinated beverages do the opposite.

Calcium is another mineral whose adequate intake determines the condition in which the body will be in the following years. During pre-teen and teen years, the bones and teeth develop and reach their peak so they need enough calcium.

Drinking plenty of fluids is vital at any age, including teen years. This means drinking at least eight glasses of water, especially in the summer and during workouts.

Healthy habits

Teenagers should be as physically active as possible at this age. Exercise should be stimulating for the metabolism.

Warm ups, consisting of stretching, are a necessary part of any workout. It is recommended to include 20 minutes of aerobic activity like jogging, dancing, swimming or fast walking.

Teenagers who do not have time to go to the gym should make short, 10 minute breaks in their studying or working schedule. Those breaks can be used for a quick jog, a brisk walk or a bike ride. Teens really have no reason to use the elevator so they should always take the stairs.

Some teenagers avoid physical activities at school but they are actually an excellent way to stay in shape, look good and avoid weight gain.

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