Today’s teens are shaping their lifelong health more than ever—and the choices made now truly matter. From what you eat, to how much you move, to how well you sleep, these habits are the building blocks of your future well-being. Let’s talk about why making smart choices today can help you feel stronger, sharper, and more resilient tomorrow.
Nutrition: Fueling Your Body and Your Brain
Healthy food isn’t just about staying in shape—it supports your growth, energy, and mental focus. The CDC highlights that proper nutrition during adolescence can prevent chronic conditions like high blood pressure, obesity, type 2 diabetes, and even certain cancers. It also wards off issues like iron deficiency and dental cavities (CDC).
Unfortunately, many teens don’t meet nutritional guidelines. In 2019, nearly 42% ate fruit less than once a day, and more than 40% did the same for vegetables. Less than a quarter were physically active every single day (CDC, 2019 YRBS).
Physical Activity: More Than Just Exercise
Being active isn’t just good for your body—it’s a game changer for your mood, memory, and how well you do in school. The CDC recommends 60 minutes of moderate-to-vigorous activity each day, including strength and bone-building exercises several days a week (CDC).
However, only about 16–25% of teens meet both aerobic and muscle-strengthening activity guidelines today, a decline from a decade ago (MedicineNet).
Water Up, Sweets Down
On a brighter note, more teens are choosing water over sugary drinks. In 2023, 54% said they drank plain water at least three times a day—up from 49% in 2015. Meanwhile, the number of teens drinking soda daily has gone down. Still, overall trends are mixed: daily fruit and vegetable consumption, breakfast habits, physical activity, and healthy sleep have all declined over the last decade (CDC, 2023).
Sleep: The Quiet Champion
You’ve likely heard it before—teens need sleep. But it bears repeating: only 23% of teens report getting 8 or more hours of sleep each night, down from 32% ten years ago. Not sleeping enough can lead to poorer mental health, low energy, and trouble focusing in school (CDC, 2023).
Health Habits That Build a Healthier Future
Here’s the big idea: the choices you make today create habits that can last a lifetime. According to the U.S. Department of Health & Human Services, adolescence is the perfect time to build a lifestyle that supports long-term health—starting with solid nutrition, physical activity, and enough rest (HHS).
School environments also make a difference. The CDC encourages schools to support healthy eating (like offering water and nutritious meals) and make physical activity part of the school day—through quality P.E., recess, and active classrooms (CDC).
You Can Make It Happen—Starting Today
- Choose a rainbow: Fill your plate with fruits, veggies, whole grains, and lean proteins.
- Stay active in fun ways: Dance, walk your dog, play games, or just move between classes.
- Drink water often: Keep a water bottle handy and swap soda for water.
- Prioritize sleep: Aim for 8–10 hours nightly with consistent routines.
- Involve your community: Family meals, school clubs, and playing with friends help everyone stay on track.
A Healthier Future Starts Now
Making healthy choices today—like choosing water, getting active, or catching enough sleep—does more than help you feel better right now. Over time, those habits protect your heart, your mind, your grades, and your future. Let’s build that healthier future—one choice at a time.
Sources & Resources
- CDC Nutrition and the Health of Young People – https://www.cdc.gov/healthyschools/nutrition/index.htm
- CDC Youth Risk Behavior Survey (YRBS) 2019 – https://www.cdc.gov/mmwr/volumes/69/su/su6901a8.htm
- CDC Lifestyle Trends, 2023 – https://www.cdc.gov/yrbs/results/2023-yrbs-results.html
- U.S. Department of Health & Human Services – https://opa.hhs.gov/adolescent-health/physical-health-developing-adolescents/healthy-behavior
- CDC School Health Strategies – https://www.cdc.gov/healthyschools/npao/strategies.htm
- Tufts School of Medicine, Encouraging Healthy Habits – https://medicine.tufts.edu/news-events/news/teens-nutrition-and-exercise-how-encourage-healthy-habits