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What is a healthy lifestyle?

Nutrition
Exercise
Sleep
Hygiene
Alcohol
Smoking
Sex
Clubs, activities, and volunteering
Family
Friends
Resources

A healthy lifestyle is a lifetime commitment

to daily healthy living.

Eating healthy, well balanced meals

Eat foods you enjoy in moderation
Girls calorie intake should be between 1400 - 2200
Boys calorie intake should be between 1600 2600
5 main food groups:
Protein 4 to 6.5 ounces
Fruits 1.5 to 2 cups
Vegetables 1.5 to 3.5 cups
Grains 5 to 9 ounces
Dairy 2.5 to 3 cups

Children should be active/exercise for at

least one hour everyday.
Aerobic activity should make up the most
of the hour.
Include vigorous-intensity aerobic activities,
3 days per week.
Include muscle strengthening activities, 3
days per week.
Include bone strengthening activities, 3
days per week.

Most kids need between 8 to 9 hours of

sleep each night.
Set a regular bedtime
Dont drink caffeine after 4pm
Avoid any stimulant TV, movies, or books
that will keep your mind racing
Turn off TVs, cellphones, laptops, etc.

Washing hands regularly especially after using

bathroom and before eating.
Take a shower or bath once a day making sure
to wash your hair, body, and feet thoroughly.
Make sure to dry body and feet off thoroughly.
Change your clothes daily and wash clothes
routinely.
Use deodorant or anti-perspirant daily, if
needed.
Brush teeth twice a day.

Most children try alcohol by age 11 and

some even early.
Drinking and being around people
increases chances of some form of injury or
death.
Annually, more than 5,000 deaths of people
under age 21 are linked to underage
drinking(FOCUS).
Great programs for school are: Just Say No,
SADA - (Students Against Drugs and
Alcohol), and D.A.R.E. (Drug Abuse
Resistance Education).

Most kids try cigarettes by age 8.

Each day, more than 3,200 persons younger
than 18 years of age smoke their first
cigarette (CDC).
Kids try cigarettes for many different reasons
like peer pressure, rebellion, their parents
smoke, etc.
Smoking causes many health related issues
from heart attacks, cancers, strokes, etc.
People who smoke die about 10 years
younger than people who dont smoke.

Kids are going through puberty and are starting

to mature and think about sex.
Twenty percent of 12- to 15-year-olds have had
oral sex, though a fourth of them have not had
vaginal sex (CitizenLink).
For kids having oral sex, most dont consider it
sex, because you cant get pregnant.
Kids who have oral sex are at higher odds of
having intercourse sooner than kids who are
not having oral sex.
Kids who drink and do drugs are at a greater
risk of engaging in sexual activities sooner than
those who dont.

It is a great way to find activities that you can enjoy.

A way to try new things and meet new friends.
Meet kids who have similar interests.
Helps keep kids out of trouble, especially if parents
are not home for a few hours after school.
Looks good on college applications and applying for
jobs.
Kids can learn teamwork, time management, gain
self-confidence/self-esteem, and express creativity.
Giving back to your community.
Help kids feel that they can make a difference.

Having a strong family support system is very

important for kids.
Some aspects of a strong family are:
Communication- being able to talk to your
family honestly and safely, fighting in a healthy
way, being able to apologize.
Time together- family meals, family night,
games/sports, and trips.
Support-encouraging one another, supporting
interest, going to activities/games.
Love feel loved, safe, and belonging.

Having a great group of friends as a

support system is very important.
Picking good friends is not always easy but
here are some good characteristic of a
good friend: honest, trustworthy, supportive,
forgiving, common interest, there during
good and bad times, stick up for you, etc.
Having good friends is one way to help you
deal with peer pressure.
Make good choices about who you spend
time with and where you do it (guilt by
association).

Dietary Recommendations for Healthy Children. (2014, January

3). In American Heart Association. Retrieved April 19, 2014, from
http://www.heart.org/HEARTORG/GettingHealthy/DietaryRecommendations-for-Healthy-Children_UCM_303886_Article.jsp
(slide 4)
ChooseMyPlate. (n.d.). In USDA. Retrieved April 21, 2014, from
http://www.choosemyplate.gov/index.html (slide 4)
New Statistics on Underage Drinking (n.d.). In Pennsylvania Liquor
Control Board Alcohol Education. Retrieved April 19, 2014, from
http://www.dontletminorsdrink.com/studstudgroups/stats.shtml
(slide 8)
Hills, C. (2010, June 16). Oral Sex Quick Facts. In CitizenLink.
Retrieved April 21, 2014, from
http://www.citizenlink.com/2010/06/16/oral-sex-quick-facts/
(slide 10)

Personal hygiene - taking care of your body. (2013, February 13). In Women's and
Children's Health Network Kids Health. Retrieved April 19, 2014, from
http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=289&id=214
6 (slide 7)
Aerobic, Muscle- and Bone-Strengthening: What Counts?. (2011). In Centers for Disease
Control and Prevention. Retrieved April 21, 2014, from
http://www.cdc.gov/physicalactivity/everyone/guidelines/what_counts.html (slide 5)
How Much Sleep do I need. (2013). In Teens Health from Nemours. Retrieved April 21,
2014, from http://kidshealth.org/teen/your_body/take_care/how_much_sleep.html#
(slide 6)
Sexual Risk Behavior: HIV, STD, & Teen Pregnancy Prevention. (2012, March). In Centers
for Disease Control and Prevention. Retrieved April 21, 2014, from
http://www.cdc.gov/HealthyYouth/sexualbehaviors/ (slide 10)
Sweeney, T. (2005, June 14). The Importance of Extracurricular Activities in a Student's
Life. In GoogoBits. com. Retrieved April 21, 2014, from
http://www.googobits.com/articles/436-the-importance-of-extracurricular-activities-ina-students-life.html (slide 11)

Smoking and Tobacco Use. (2014). In Centers for Disease and

Prevention. Retrieved April 21, 2014, from
http://www.cdc.gov/tobacco/data_statistics/fact_sheets/fast_f
acts/ (slide9)
Why Kids Start. (2014). In American Lung Association. Retrieved
April 21, 2014, from http://www.lung.org/stop-smoking/aboutsmoking/preventing-smoking/why-kids-start.html (slide 9)
Alcohol and Teen Drinking. (n.d.). In FOCUS. Retrieved April 21,
2014, from http://www.focusas.com/Alcohol.html (slide 8)
Matthews, W. (2008). Strengthening Family Relationships . In
Advocates for Youth. Retrieved April 21, 2014, from
http://www.advocatesforyouth.org/publications/1229?task=view
(slide 12)
Stevenson, J. (2014). How To Find True Friends. In About.com
Teen Advice. Retrieved April 21, 2014, from
http://teenadvice.about.com/od/friends/tp/qualities_of_good_f
riends.htm (slide 13)