Eating a balanced diet is essential for building strong muscles and bones, maintaining a healthy weight, and having enough energy to get through the day. A healthy meal should balance fruits, vegetables, whole grains, lean protein, and low-fat or fat-free dairy. You should also try to avoid saturated fat, sodium, and sugar.  Girls under age 13 should aim for around 2,000 calories each day, while boys in the same age range should aim for approximately 2,200 calories. Girls ages 14 to 18 should be getting approximately 2,300 calories each day, while boys in that age range should be getting around 3,000 calories. Students age 19 and up should aim for around 2,400 calories each day for women and around 3,000 calories each day for men. It's generally recommended that adolescents should get at least one hour of physical activity each day, with the majority of that time devoted to moderate- to high-intensity aerobic exercise.  Adolescents should also engage in muscle-strengthening exercise sessions at least three days each week, though many aerobic activities build muscle while working the cardiovascular system. Bicycle riding, jumping rope, walking, jogging/running, and most organized sports are excellent forms of exercise for adolescents and young adults. If you're pressed for time, even just 20 to 30 minutes of vigorous walking or jogging can help relieve stress and burn calories. It's essential for growing bodies to get enough sleep and to get quality sleep every night. Teenagers generally need 8 to 10 hours of sleep each night, though some may need even more sleep. Young adults between the ages of 18 and 25 generally need seven to nine hours of sleep each night, though some may need up to 11 hours of sleep. Listen to your body and adjust your schedule if you're chronically tired or easily fatigued.  Avoid caffeine in the afternoon and evening to get a better night's sleep. Alcohol can also disrupt your sleep, so try to drink in moderation (if you're of legal drinking age) or avoid alcohol altogether. Turn off all electronic devices, including cellphones, tablets, computers, and televisions, at least 30 minutes before bed. The glow of electronic screens can disrupt your body's production of melatonin, making it harder to sleep at night. Find something relaxing to do before bed every night, such as reading, meditation, or exercise. Be aware, though, that exercise may wake some people up, and might be best reserved for the morning. Stick to the same sleep schedule every day, even on weekends and days off. That means going to bed at the same time each night and getting up at the same time every morning. Drugs and alcohol can impair your ability to succeed in school, affect your performance at work, and potentially get you into trouble with the law. Many people end up making poor decisions while under the influence of drugs and alcohol, and prolonged use can lead to dependence, addiction, and other health problems. Tobacco is often used as a stress reliever, but it is actually a stimulant. Tobacco use can affect your ability to sleep at night, and prolonged use can lead to serious health problems like cancer and respiratory ailments. Even second-hand smoke from others can cause health problems over time. It's best to avoid smoke altogether to protect your health.
اتبع نظامًا غذائيًا متوازنًا ومغذيًا. اجعل التمرين من أولوياتك. احصل على قسط جيد من النوم كل ليلة. عش نمط حياة صحي ومتزن. تجنب التدخين وصور التبغ الأخرى.