ResourceHow to read a nutrition label
Use the “How to Read a Nutrition Label” guide to help you better understand the foods you eat!
Teens & Young Adults
Why obesity matters
Did you know that obesity is actually considered a disease? It’s not just about the choices we make or how we look. Obesity occurs when the signals across systems in our bodies become imbalanced, making it hard to regulate our appetites and burn fuel effectively. Factors like family history, lifestyle, diet, and physical activity can influence these systems. Having extra weight or obesity can impact your mental well-being and self-esteem, too. People with obesity often experience bullying, bias, or stigma among peers,1 in the workplace, or even amongst loved ones that can make an already challenging health journey even harder.
If you are a teen or young adult struggling with health challenges associated with extra weight or obesity, this is a great place to start! Everything you see here and all of Greaux Healthy’s resources are based on science. Our experts have spent decades understanding the disease of obesity, what causes it, and the side effects of it, including the emotional impact. Everything we learn is being custom designed into resources and tools you can use along your health journey.
Understanding nutrition
There is a good chance that every time you scroll through social media, see a cover of a magazine, or socialize with friends, the newest trend in weight loss comes up in conversation. Trends and fads can cause confusion, create poor habits, set unrealistic expectations, and blur the lines between reliable and unreliable sources. When trying to find the right information for your health journey, nutrition can feel like a tricky word. You may already know that foods like fruit and vegetables are an important part of a healthy diet, but what about the rest of it? What kinds of foods does your body really need? Which ones should you have in moderation? When it comes down to it, our bodies need to carry out very specific processes every day to keep us healthy and moving, and just like a car, they need the appropriate fuel to make it happen. Nutrition = fuel!
ResourceAdditional resources
Each of the following resources are great places to learn about day-to-day nutrition and healthy lifestyles, along with some easy-to-use ideas to start living healthier, no matter where you live.
ResourcePhysical activity ideas & activities
Check out the lifestyle activity resource for some easy ideas to start increasing your physical activity with lifestyle activities you can do every day!
Steps towards physical activity
The thought of becoming more physically active can sometimes feel overwhelming, but it doesn’t have to be. Even small shifts like taking a daily walk or choosing stairs over elevators can make a big difference in your health. These little changes might seem minor, but they add up over time and can help with weight control. And as you keep making these small shifts, it gets easier to do more!
Structuring a healthy day
You’ve probably heard a lot of different things you can do to be healthier like getting enough sleep and exercising. Now, it’s time to see how they all work together! Click on each section below to learn how to put these habits together to structure a healthy day.
Understanding your nutrition or fuel needs to keep your body well is key to a healthy lifestyle. In general, a day of healthy eating for teens should include:
- 5 servings of fruits and vegetables
- 5 ½ ounces of lean protein foods
- 6 ounces of whole grains
- 3 cups of low-fat dairy
- Limit foods with added fat, sugar, and salt.
- Avoid sugary drinks such as soda, juice, sweetened tea or coffee.
Check out the “What is a Serving?” resource to learn more about food options and serving sizes from each of these groups.
ResourceWhat is a Serving?
Just like food is important to fuel the body, so is getting enough quality sleep. Good sleep helps your body function at its highest level and protects you against attention and memory problems, injuries, mental health problems, and even obesity.
If you are between the ages of 13 and 18, your body needs 8 to 10 hours of sleep each night. If you are over 18, our experts recommend getting 7 or more hours of sleep.
ResourceTips for good sleep
Click on the PDF for some useful tips to help you achieve a restful night’s sleep!
Just like you have plenty of food options, you also have a lot of beverage options. You may drink sodas, tea, energy drinks, or sports drinks throughout the day, but what your body really wants is water!
Water helps your body in important tasks like digestion and circulation and helps flush out toxins. It even helps your skin look and feel healthier! But it isn’t just about what water can help your body do, it’s also about what your body can’t do when it doesn’t get enough water. Dehydration (what happens to your body when it’s running low on water) can cause problems with your body temperature, heart rate, blood pressure, and brain and kidney function.
To keep your body hydrated, try to drink eight 8-ounce cups of water every day, and remember to drink more if you lose water through sweat from physical activity!
Let’s be honest—screens are a big part of our lives. They’re not just for fun; we use them to socialize, learn, and so much more. But here’s the deal: spending too much time in front of screens can mess with your sleep, leaving you tired and impacting how you do in school. Plus, it eats into the time you could spend being active, keeping your muscles strong, and staying healthy. It’s not about ditching screens altogether but finding a balance. So, let’s aim for a healthy mix of screen time and other activities to keep our bodies in good shape.
Ideally, we shouldn’t be spending more than 2 hours each day engaging with screens outside of homework. Many devices let you set up screen time limits. Try setting your limit to 2 hours a day and see how you do!
Moving your body every day can help you feel better physically and mentally while also helping you maintain a healthy weight. Movement doesn’t have to mean a workout plan with hours spent in a gym. Find activities you enjoy and look for small ways to incorporate movement into your day-to-day life.
Aim for 60 minutes of activity every day. Whether you’re taking the dog for a walk, riding your bike, or shooting basketball, each effort adds up to better overall health!
The mental load of weight stigma
Dealing with health challenges can be tough, and it’s important to talk about it. Sometimes, people might not understand the challenges you face when having extra weight or obesity. Weight bias, stigma, and bullying can affect your emotional wellbeing, whether it’s at school, home, or other places. It's important to know that obesity is a disease, not a personal choice. It’s not about willpower or character.
Helpful resources
Your emotional wellbeing matters, and there are resources to help. If you’re feeling down or need someone to talk to, reach out to friends, family, or a school counselor. There are professionals who can support you, and remember, you’re not alone. Taking care of your mental health is just as important as your physical health, and help is out there when you need it. Check out these helpful online resources to learn more:
Building a support system
If you’re dealing with overweight or obesity, know that you’re not alone. Building a support system can make a huge difference. Reach out to friends, family, or even a school counselor. Sharing your feelings and experiences can ease your mind, and those who care about you can offer understanding and encouragement.
Find support
It's not about going through this alone. If you’re up for it, consider joining a local or online community where you can connect with others who may be going through similar experiences. You can start here:
Having people who understand can be a game-changer. Remember, it’s not just about physical health—taking care of your mental well-being is just as important. Surround yourself with positivity and support to be the healthiest and happiest version of yourself.
Continue learning
Citations
- Clinical Practice Guideline for the Evaluation and Treatment of Children and Adolescents With Obesity | Pediatrics | American Academy of Pediatrics. Hampl SE, Hassink SG, Skinner AC, et al. Clinical practice guideline for the evaluation and treatment of children and adolescents with obesity. Pediatrics. 2023;151(2):e2022060640. doi:10.1542/peds.2022-060640
- Physical Activity Guidelines for Americans, 2nd edition. US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.