Take Charge

 OF YOUR HEALTH

A GUIDE FOR 

TEENAGERS
1

What ’s in

 THIS BOOKLET?

As you get older, you are starting to make your own decisions 

about many things that are important to you. You select what 

you wear every day, listen to music that you like, and spend 

time with friends that you choose. Are you also ready to take 

charge of decisions that affect your health? 

This booklet gives you small and doable steps that may 

help you get healthier. In this booklet, you will find five 

main sections:

➊ Know How Your Body Works (page 2) explains how your 

body uses the food you eat and how physical activity and 

other tasks help your body “burn” food.

➋ Charge Up with Healthy Eating (pages 3–7) includes tips 

to help you plan for healthy eating.

➌ Get Moving (pages 8–9) gives you some ideas for being 

physically active in fun ways.

➍ Take Your Time (page 10) shares some ideas to help you 

ease into healthy habits and keep them up for a long time.

➎ Make It Work for You is a tear-off tool to help you 

plan healthy meals and physical activities that fit into 

your busy life.

You can also check out the “Did you know?” boxes to learn 

interesting facts related to your health. Other helpful tips and 

fun ideas also appear in boxes throughout this booklet. Try 

flipping through the booklet before you begin reading to get an 

idea of what you will find on each page.

DID YOU 

KNOW?

About one-third of pre-teens and 

teens are overweight or obese. 

But small changes in what you do 

and eat may help you stay healthy.
2

Know How

 YOUR BODY WORKS

Think of food as energy to charge up your battery for the day. Throughout the 

day, you use energy from the battery to think and move, so you need to eat 

regularly to keep powered up. This is called “energy balance” because you need 

to balance food (energy you take in) with activity (energy you spend).

How much energy does your body need?

You may have heard of calories, which measure the amount of energy in a food. 

There is no “right” number of calories that works for everyone. The number of 

calories you need depends on whether you are a girl or a boy, how old you are, 

and how active you are (which may not be the same every day).

Should you diet?

Dieting may not be wise. Many teens try to lose 

weight by eating very little, cutting out whole groups 

of foods (like “carbs”), skipping meals, and fasting. 

These methods can leave out important foods your 

body needs. In fact, unhealthy dieting may make 

you gain more weight because it often leads to a 

cycle of eating very little, then overeating or binge 

eating because you are hungry. This can also affect 

your emotions and how you grow. 

Other weight-loss tactics like smoking, self-induced 

vomiting, or using diet pills or laxatives (medicines 

that help people have bowel movements) can also 

lead to health problems.

Eating healthy and 

being physically active 

may help you . . . 

■ Do better in school.

■ Have more energy 

for other fun times, 

like hanging out with 

your friends.

■ Make friends who 

share your interests 

in dance, sports, 

or other activities.

■ Tone up and 

strengthen your 

muscles.

■ Improve your mood.

DON’T DO IT BECAUSE YOU’RE “SUPPOSED TO.” 

 DO IT TO TAKE CHARGE!
3

Char g e Up

 WITH HEALTHY EATING

Healthy eating involves taking control of how much and what types of food 

you eat. This section has information to help you . . .

■ Control your food portions.

■ Charge your battery with high-energy foods.

■ Avoid pizza, candy, and fast food.

■ Stay powered up all day.

Control your food portions

A portion is the amount of one food you eat at one time. Many people eat 

larger portions than they need, especially when eating away from home. 

Ready-to-eat meals (from a restaurant, grocery store, or school event) may have 

larger portions than you need. Follow the tips below to control portions.

When eating away from home,

■ Order something small. Try a half-portion or healthy appetizer, like hummus 

(chickpea spread) with whole-wheat pitas or grilled chicken. If you order a 

large meal, take half of it home or split it with someone else at the table.

■ Limit the amount of fast food you eat. When you do get fast food, say 

“no thanks” to super-sized or value-sized options, like those that come 

with fries and soda.

■ Choose salad with low-fat dressing, a sandwich with mustard instead of 

mayo, or other meals that have fruits, veggies, and whole grains. 

■ Choose grilled options, like chicken, or remove breading from fried items. 

Avoid meals that use the words creamy, breaded, battered, or buttered. 

When eating at home, 

■ Take one serving out of a package and eat it off a plate instead of eating 

straight out of a box or bag. “What do all these numbers mean?” on 

page 6 explains where you can find serving sizes.

■ Avoid eating in front of the TV or while you are busy with other activities. 

It is easy to lose track of how much you are eating if you eat while doing 

other things.

■ Eat slowly so your brain can get the message that your stomach is full. 

Your brain needs about 20 minutes before it gets the message.

DID YOU

KNOW?

Just one super-sized fast 

food meal can have more 

calories than you should 

eat in an entire day. And 

when people are served 

more food, they eat more 

food—even if they don’t 

need it. This may lead to 

weight gain. When eating 

fast food, choose small 

portions or healthy fast 

food like a veggie wrap 

or salad.

Take the Portion 

Distortion Quiz to find 

out how portion sizes 

have changed over the 

last 20 years. See the 

Resources section for 

more info.
4

Charge your battery with high-energy foods

Eating healthy is not just about the amount of food you eat. You need to 

make sure you’re eating the types of food that charge you up. Strive to eat 

meals that include fruits, vegetables, whole grains, low-fat protein, and 

dairy. More information is below, and you can check out the tear-off meal 

planning tool at the end of this guide.

Fruits and Vegetables 

Make half of your plate fruits and vegetables. Dark green, red, and orange 

vegetables, in particular, have high levels of the nutrients you need, such 

as vitamin C, calcium, and fiber. Adding spinach or romaine lettuce and 

tomato to your sandwich is an easy way to get more veggies in your meal.

Grains

Choose whole grains, like whole-wheat bread, brown rice, and oatmeal. 

Protein

Power up with lean meats, like turkey on a sandwich, or chicken, seafood, 

eggs, beans, nuts, tofu, and other protein-rich foods.

Dairy

Build strong bones with fat-free or low-fat milk products. If you cannot 

digest lactose (the sugar in milk that causes some people stomach pain), 

choose soy or rice milk and low-fat yogurt.

Avoid pizza, candy, and fast food 

You don’t have to stop eating these items, but eating less 

of them may help you maintain a healthy weight. Pizza, 

candy, fast food, and sodas have lots of added sugar, solid 

fats, and sodium. A healthy eating plan is low in these 

items. 

Added Sugars

Many foods, especially fruits, are naturally sweet. Other 

foods, like cookies, snack cakes, and brownies, have added 

sugars to make them taste better. These sugars add calories 

but not nutrients. 

DID YOU 

KNOW?

Many teens need more of 

these nutrients:

 Calcium builds strong 

bones and teeth.

 Vitamin D supports 

bone health.

 Potassium helps lower 

blood pressure.

 Dietary fiber may help 

you to digest your food 

better and feel full.

 Protein helps you grow 

strong and powers you up.

 Iron supports your 

growth.
5

Solid Fats

Fat is important. It helps your body grow and develop; it is a source of 

energy; and it even keeps your skin and hair healthy. But some fats are better 

for you than others. 

Solid fats are fats that are solid at room temperature, like butter, stick 

margarine, shortening, and lard. These fats often contain saturated and trans

fats, which are high in calories and not heart healthy. Take it easy on foods 

like cakes, cookies, pizza, and fries, which often have a lot of solid fat. 

Sodium

Your body needs a small amount of sodium (mostly found in salt). But eating 

too much sodium can raise your blood pressure, which is unhealthy for your 

heart and your body in general. 

Processed foods, like those that are canned, frozen, or packaged, often have 

a lot of sodium. Fresh foods do not, but often cost more. If you can afford 

to, eat fresh foods and prepare your own low-salt meals. If you use packaged 

foods, check the amount of sodium listed on the Nutrition Facts label. (Read 

“What do all these numbers mean?” on page 6.) Rinse canned vegetables to 

remove excess salt. 

Try to eat fewer than 2,300 mg of sodium per day. This equals about one 

teaspoon and includes salt that is already in prepared food, as well as salt you 

add when cooking or eating your food.

Your doctor knows more about your specific needs, so don’t be afraid to ask 

her or him how much sodium you should be eating.

MAINTAIN A HEALTHY WEIGHT

■ Try to eat less of foods like cookies and 

candy. If you do eat dessert, try low-fat 

frozen yogurt.

■ Avoid adding sugar to your food and drinks. 

■ Drink water, low-fat milk, or fat-free milk, and 

avoid high-sugar drinks. Soda, energy drinks, 

and some juices are the main sources of 

added sugars in our diets. 

DID YOU 

KNOW?

Not all fats are unhealthy! 

Unsaturated fats can be 

healthy—as long as you 

don’t eat too much of 

them. Try eating moderate 

amounts of these foods, 

which have unsaturated 

fats:

■ olive, canola, safflower, 

sunflower, corn, and 

soybean oils

■ nuts like walnuts, 

almonds, peanuts, 

and pecans

■ fish like tuna, salmon, 

and trout 
What do all these numbers mean?

When you read a food label, pay special attention to: 

n Serving Size. Check the amount of food in a serving. Do you 

eat more or less? The “servings per container” line tells you the 

number of servings in the food package.

n Calories and Other Nutrients. Remember, the number of 

calories and other listed nutrients is for one serving only. Food 

packages often contain more than one serving.

n Percent Daily Value. Look at how much of the recommended 

daily amount of a nutrient (% DV) is in one serving of food. In 

most cases, 5% DV or less is low and 20% DV or more is high. For 

example, this label shows that the food has 20% of the calcium

you need to eat in one day. We can consider this food high in 

calcium. Notice, though, that it is also high in sodium (20%).

6

Adapted from http://www.fda.gov/Food/

IngredientsPackagingLabeling/LabelingNutrition/

ucm274593.htm.

SNACK SMART

■ fresh apples, berries, or grapes

■ a handful of walnuts or almonds

■ a small bag of baby carrots

■ low-fat or fat-free yogurt

■ string cheese

■ peanut butter on whole-wheat 

crackers
7

BE MEDIA SMART

Advertisements, TV shows, the Internet, and other media can affect how you 

choose to eat and spend your time. Many ads try to persuade you to eat high-fat 

foods and sugary drinks. Others may try to sell you products, like video games. 

Be aware of some of the tricks ads use to pressure you:

■ An ad may show a group of teens eating a food or using a product to make 

you think all teens are or should be doing the same. The ad may even use 

phrases such as “all teens need” or “all teens are.”

■ Advertisers sometimes show famous athletes using or recommending a 

product because they think you will want to buy products that your favorite 

stars use.

■ Ads often use cartoon figures to make a food or activity look 

exciting and teen-friendly.

Stay charged up all day

Skipping meals can lead to weight gain. Follow these tips to maintain a 

healthy weight:

■ Eat breakfast every day. It gets your body going. You can even grab 

something on the go, like a piece of fruit and a slice of whole-grain bread.

■ Pack your lunch on school days. If you pack your lunch, you can control 

the portions and make sure your meal is healthy.

■ Eat healthy snacks, and try not to skip meals. See the “Snack smart” 

ideas on page 6.

■ Eat dinner with your family. When you eat with your family, you are 

more likely to eat a healthy meal, and you can take the time to catch up 

with each other. 

■ Be involved in grocery shopping and meal planning at home. If 

you’re involved, you can make sure meals are healthy and taste good.

DID YOU 

KNOW?

Teens who eat breakfast 

may do better in school 

and sports—and have 

healthier weights. 

By eating breakfast, 

you can increase your 

memory, stay focused, 

and feel less grouchy 

and restless.
8

GET Moving

Being physically active may help you control your weight, increase flexibility 

and balance, and improve your mood. You don’t have to do boring exercise 

routines. You can be active through daily activities, like taking the stairs 

instead of the elevator or escalator. 

This section can help you to . . .

■ Be active every day.

■ Get outside.

■ Have fun with your friends.

■ Stay active indoors, too.

Be active every day

Physical activity should be part of your daily life, whether you play sports, 

take P.E. or other exercise classes, or even get from place to place by walking or 

bicycling. You should be physically active for 60 minutes a day, but you don’t 

have to do it all at once!

Have fun with your friends

Being active can be more fun with friends or family members. You may also find 

that you make friends when you join active clubs or community activities. Teach 

each other new games or activities, and keep things interesting by choosing a 

different activity each day: 

■ sports 

■ active games

■ other actions that get you moving, like walking around the mall

Support your friends and challenge them to be healthy with you. You could 

even take the President’s Challenge (see the Resources at the end of this 

brochure). Or sign up with your friends for fun, lively events, like charity 

walks, fun runs, or scavenger hunts.

DID YOU 

KNOW?

Activity adds up! 

Here’s one way to 

get your 60 minutes:

10 minutes – 

Walking/biking to 

a friend’s house

30 minutes – 

Shooting hoops

+ 20 minutes – 

Dancing

60 minutes of activity! 
9

Get outside

Many teens spend a lot of time indoors on “screen time”: watching TV, 

surfing the web, or playing video games. Too much screen time can lead 

you to have excess body fat or a higher weight. Instead, be active outdoors 

to burn calories and get extra vitamin D on a sunny day. 

How to cut back your screen time

■ Tape your favorite shows and watch them later to keep from zoning out 

and flipping through channels.

■ Replace after-school TV and video-game time with physical activities in 

your home, school, or community.

■ Gradually reduce the time you spend using your phone, computer, or 

TV. Challenge your friends or family members to join you, and see who 

can spend the least amount of time in front of a screen each week.

■ Set up a text-free time with your friends—a length of time when you can 

be physically active together and agree not to send or respond to text 

messages. 

■ Turn off your cell phone before you go to bed.

Stay active indoors, too

On cold or wet days, screen time is not the only option. Find ways to be 

active inside: 

■ Play indoor sports or active games in your building or home, at a local 

recreation center, or in your school gym.

■ Dance to your favorite music by yourself or with friends.

■ If you have a gaming system, choose active dance and sports games that 

track your movement.

WHAT IF I DON’T HAVE MONEY FOR 

SPORTS EQUIPMENT?

You don’t need money or equipment to stay active. You can 

dance, walk the dog, or use free community facilities to do your 60 

minutes of daily physical activity. If you would like to play a sport 

or game that requires equipment, check with your neighbors or 

friends at school to see if you can borrow or share supplies.

CHOOSE 

ACTIVITIES 

YOU LIKE

Being physically active 

does not mean you have 

to join a gym or do a 

team sport. You can 

walk or bicycle around 

your neighborhood or 

even turn up the music 

and dance. Try some of 

these ideas:

■ Shoot baskets.

■ Ride your bike 

(use a helmet).

■ Run.

■ Skateboard.

■ Jump rope or use 

a hula hoop.

■ Have a dance party 

with friends.

■ Play volleyball or 

flag football.

■ Move with a video 

game that tracks 

your motion.
Take YOUR TIME

■ Make changes slowly. Do not expect to change your eating or activity habits 

overnight. Changing too much too fast can hurt your chances of success.

■ Look at ways you can make your eating and physical activity habits 

healthier. Use a food and activity journal for 4 or 5 days, and write down 

everything you eat, your activities, and your emotions. Review your journal 

to get a picture of your habits. Do you skip breakfast? Are you physically 

active most days of the week? Do you eat when you are stressed? 

■ Know what’s holding you back. Are there unhealthy snack foods at home 

that are too tempting? Is the food at your cafeteria too high in fat and added 

sugars? Do you find it hard to resist drinking several sweetened sodas a day 

because your friends do it?

■ Set a few realistic goals for yourself. First, try replacing a couple of the 

sodas you drink with unsweetened beverages. Once you are drinking less soda, 

try cutting out all soda. Then, set a few more goals, like drinking low-fat or fatfree milk, eating more fruits, or getting more physical activity each day.

■ Use the information in this booklet and the resources listed on the 

next page to help you. Stay positive and focused by remembering why you 

want to be healthier—to look, feel, move, and learn better. Accept setbacks—

if you don’t meet one of your eating or physical activity goals one day, do 

not give up. Just try again the next day.

■ Get a buddy at school or someone at home to support your new 

habits. Ask a friend, sibling, parent, or guardian to help you make changes 

and stick with your new habits.

YOU CAN 

DO IT!

Changing your habits 

is difficult. Developing 

new habits takes time. 

Use the tips here, as 

well as the tear-off tip 

sheet and checklist in 

the back of this guide, 

to stay motivated and 

meet your goals.

10
11

R esour ces

2008 Physical Activity Guidelines for Americans

These guidelines provide general information on 

physical activity for teenagers, including how often 

you should be active and which activities are best 

for you. 

http://www.health.gov/PAGuidelines

BAM! Body and Mind

This interactive website provides information to 

help you move more and eat better. It includes 

games, daily tips, and trivia questions. 

http://www.bam.gov

Best Bones Forever!

This bone health campaign encourages girls and 

their friends to grow stronger together and stay 

strong forever. 

http://www.bestbonesforever.gov

Dietary Guidelines for Americans, 2010

The healthy eating content in Take Charge is based 

on these guidelines. 

http://www.health.gov/dietaryguidelines

Girlshealth.gov

This federal resource provides girls with reliable 

health information on physical activity, nutrition, 

stress reduction, and more. 

http://www.girlshealth.gov

Let’s Move!

This campaign inspires children and teens to get 

moving. Visit the website to read tips and take 

action. 

http://www.letsmove.gov

Media-Smart Youth

Media-Smart Youth: Eat, Think, and Be Active! is an 

interactive after-school program that informs young 

people about the media’s influence on food and 

physical activity choices. 

http://www.nichd.nih.gov/msy

MyPlate

MyPlate offers more information, tips, and 

interactive tools to help you make a plan for moving 

more and eating better. 

http://www.ChooseMyPlate.gov

National Diabetes Education Program (NDEP)

NDEP provides teens with information about 

diabetes. The website offers publications and 

resources on how teens can prevent and manage 

diabetes. 

http://www.yourdiabetesinfo.org

Nutrition.gov

This website provides reader-friendly information 

on a number of topics related to healthy eating. 

http://www.nutrition.gov 

Portion Distortion Quiz

This quiz on the website of the National Heart, 

Lung, and Blood Institute shows how portion sizes 

have changed over time.

http://hp2010.nhlbihin.net/portion

President’s Challenge

The President’s Challenge encourages you to make 

physical activity a regular part of life. 

http://www.fitness.gov/participate-in-programs/

presidents-challenge/ 

Team Nutrition

Team Nutrition focuses on the role nutritious school 

meals, nutrition education, and a health-promoting 

school environment play in helping you learn to 

enjoy healthy eating and physical activity. 

http://www.fns.usda.gov/tn/about.html

We Can!

We Can! provides information to caregivers and 

community members so they may help children and 

teens stay healthy. 

http://www.nhlbi.nih.gov/health/public/heart/obesity/

wecan/index.htm

Inclusion of resources is for information only and 

does not imply endorsement by NIDDK or WIN.
MAKE IT WORK For You

Being healthy sounds like a lot of work, right? It doesn’t have to be. This tear-off sheet will help you plan 

healthy meals and work healthy habits into your day. Put this on your fridge or in your school locker for 

quick reminders.

Pick an item from each food category to plan a healthy meal 

Fruits and Veggies Grains Protein Dairy

1 banana or apple 1 serving of oatmeal or wholegrain cereal (size of your fist)1 scrambled or hard-boiled egg 1 cup fat-free or low-fat milk 

(or substitute soy or rice milk)

1 handful fresh berries or raisins 2 DVD-sized whole-grain waffles 

or buckwheat pancakes

1 serving of peanut butter 

(size of a ping-pong ball)

6- to 8-ounce yogurt pack 

(also high in protein!)

1 serving romaine lettuce or 

spinach (size of your fist)

2 slices whole-wheat bread 1 handful of walnuts or almonds 1 serving low-fat cottage cheese 

(size of your fist)

1 handful baby carrots, strips of 

peppers, or celery sticks

1 whole-grain pita 1 serving of hummus (size of a 

ping-pong ball)

1 slice of Swiss or provolone 

cheese

1 cup tomato or vegetable juice 1 whole-wheat tortilla 1 serving of sliced, lean turkey 

or ham (size of the palm of your 

hand)

1 stick of string cheese

1 snack pack of fruit salad 

(in natural juices, not syrup)

1 serving of brown rice 

(total amount should fit in your 

cupped hands)

1⁄2 can of tuna with mustard or 

light mayo

1 handful shredded low-fat 

mozzarella cheese

1 serving of tomato-based pasta 

sauce with vegetables 

(fits in one cupped hand) 

2 whole-grain taco shells 1 serving of black beans 

(size of your fist)

1 serving of low-fat sour cream 

(size of a ping-pong ball)

1 serving of steamed broccoli, 

green beans, or other veggie

(fits in one cupped hand)

1 serving of whole-grain pasta 

(total amount should fit in your 

cupped hands)

1 serving lean beef, grilled 

chicken, tofu, or baked fish 

(size of the palm of your hand)

1 serving non-fat frozen yogurt 

(size of your fist)

SAMPLE MEALS

 Breakfast: one banana, a slice of whole-grain bread with 

peanut butter, and milk

 Lunch: a turkey sandwich with cheese, dark leafy lettuce, 

tomato, and red peppers on whole-wheat bread

 Dinner: two whole-grain taco shells with chicken or black 

beans, low-fat cheese, and romaine lettuce 

For more meal ideas and recipes, go to the “TeensHealth” section 

of http://kidshealth.org or http://www.ChooseMyPlate.gov, where 

we found some of the ideas for this chart.
Make healthy habits part of your day

Eating healthy and being active can be difficult because you spend much of your day in school and eat meals 

that are prepared by others. Be a Health Champion by becoming more involved in your meals and school 

activities. Here’s a checklist to help you work healthy habits into your day.

❏ Each night, pack a healthy lunch and snacks for the next day.

❏ Go to bed at a regular time every night to recharge your 

body and mind. Be sure to turn off your phone, TV, and 

other devices when you go to bed.

❏ Eat breakfast.

❏ Walk or bike to school if you live nearby and can 

safely do so.

❏ Drink water throughout the day. Avoid sodas and 

other high-calorie drinks. 

❏ Between classes, stand up and walk around, even if your 

next subject is in the same room. 

❏ If a recess is allowed at your school, be sure to take a

walk, jump rope, or play an active game with friends.

❏ Be active in gym classes.

❏ At lunchtime, eat the lunch you packed. If you have lunch 

money, spend it on healthy options. Avoid sodas, chips, and 

candy from the vending machines.

❏ Stay active after school by joining 

a sports team or dance group. 

Walk the dog or jump into a 

neighborhood pick-up game of 

basketball, soccer, or softball.

❏ Be involved in the food choices 

made in your home. Help make 

dinner and eat with your family.

❏ Save screen time for after your 

activities and limit it to less than 

2 hours.

BE A HEALTH 

CHAMPION!
12

Weight-control Information Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: 202–828–1025

Toll-free number: 1–877–946–4627

Fax: 202–828–1028

Email: win@info.niddk.nih.gov

Internet: http://www.win.niddk.nih.gov

Like WIN on Facebook: 

http://www.facebook.com/win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national information service of the National Institute 

of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). 

WIN provides the general public, health professionals, and the media with science-based, up-to-date, 

culturally relevant materials and tips. Topics include healthy eating, barriers to physical activity, portion 

control, and eating and physical activity myths. Publications produced by WIN are reviewed by both 

NIDDK scientists and outside experts. This publication was also reviewed by Joshua Kolko, M.D., La ClÍnica 

del Pueblo, Washington, D.C. Special thanks also go to the teens who helped with an earlier version of this 

publication.

This publication is not copyrighted. WIN encourages users of this brochure to copy and share as many 

copies as desired. This brochure is also available at http://www.win.niddk.nih.gov.

Why should I participate in clinical trials?

Participants in clinical trials can play a more active role in their own health care, gain access to new research treatments 

before they are widely available, and help others by contributing to medical research. For more information, visit 

http://www.clinicaltrials.gov.
NIH Publication No. 09–4328 • Updated May 2012

For more information from WIN, visit http://www.win.niddk.nih.gov

NIH...Turning Discovery Into Health®