Nutrition Education for Teens
As a teen, you’ve got a lot going on. Whether it’s school, sports, work or hanging out with friends, your days are full. Eating well might not always be top of mind, but it’s one of the best ways to keep your energy up and your body feeling its best. MyPlate makes it simple: aim to fill your plate with a variety of fruits, vegetables, grains, protein and dairy at each meal.
Building healthy habits doesn’t have to be complicated or expensive. Start small by learning a few basic recipes, grabbing a water bottle to stay hydrated or swapping out chips for fruit once in a while. The more you practice, the more confident and independent you’ll feel about making smart food choices that fuel your busy life.
Hunger Task Force is here to help with tips, easy meal ideas and tools that make healthy eating simple, so you can stay strong, focused and ready to take on the day.
Stay Hydrated
Whether you’re active at practice, focusing in class or just hanging out, your body always needs water to keep things running smoothly. With about 50–60% of your body made up of water, staying hydrated helps you stay alert, feel good and keep your energy up. If you notice your mouth is dry or you’re feeling tired, it’s a good reminder to take a sip!
🫗 Choose water most of the time. Sugary drinks like soda and lemonade don’t replace the water your body needs.
🫐 Want a little flavor? Add fresh or frozen berries, citrus or herbs like mint and basil to your water for a tasty boost.
💧 Bring a reusable water bottle with you everywhere so staying hydrated is always easy!
Eat the Rainbow
Adding lots of different colors to your plate is an easy way to get a variety of nutrients. Each color offers unique health benefits, helping you stay energized, build strong bones and keep your skin healthy. Try this: look at the five MyPlate food groups (fruits, vegetables, grains, protein and dairy) and pick a different colored food for each. Does your plate look tasty and balanced?
🌈 How Much of the Rainbow?
Eating colorful foods is great, but how much should you have? MyPlate helps you figure out the right serving sizes for your age and activity level. Remember, it’s all about balance. Fuel your body with the right amount of food and stay active to keep your energy up and your body strong!
Get Moving!
Aim for 60 minutes of moderate to vigorous physical activity most days to keep your body strong and healthy. Whether it’s walking between classes, riding your bike, playing sports or fitting in quick “exercise snacks” like jumping jacks or dance breaks, every bit counts toward staying active and energized!
Morning Stretches or Yoga
Take just 10 minutes when you wake up to stretch or do simple yoga. It’s an easy way to loosen up your body, improve mobility and start your day feeling refreshed.
Walk, Bike or Jog
Cardio keeps your heart and lungs strong. Add short walks between classes, biking to a friend’s house or jogging. Little bursts of movement help you hit your daily activity goal.
Join a Workout Class
Many schools and online platforms offer free workouts – Zumba, resistance training, yoga or Pilates. Every bit of movement matters and helps you stay strong and energized.
Start an Excercise Club
If you don’t have access to a workout class, start your own group. Invite friends to walk, jog or dance together. It’s a fun way to stay active while connecting with others!