23 Things Every Teen Should Do for a Happy, Healthy Life

1. Realize that you control what goes into your body.
2. Realize that it's never too late to start adopting healthy habits. You get a do‑over.
3. Walk ten thousand steps a day (about five miles).
4. Have one buddy who shares your ideals about living a healthy lifestyle and who you're comfortable talking with about healthy habits.
5. Avoid known toxins such as tobacco, bisphenol A (BPA) in plastics, and toxins found in dry cleaning and some cosmetic products.
6. Regularly avoid the major categories of unhealthy foods: saturated fats, trans fats, added sugar, added syrup, non–100 percent whole grains.
7. Eat cruciferous vegetables such as broccoli, cabbage, cauliflower, watercress, and arugula three times a week.
8. Take a multivitamin every day and get your recommended daily amount of calcium through food or supplements as well as vitamin D and omega-3 fats.
9. Floss and brush your teeth for at least two minutes twice a day.
10. Have your waist size equal less than half your height (in inches).
11. Sleep seven and a half to eight hours a night (in greater than ninety-minute blocks).
12. Do some kind of exercise nearly every day, including some form of resistance exercise and cardiovascular exercise.
13. Do one small (or big) form of stress management every day. Have your vaccinations against major diseases up to date.
14. Commit to not texting and driving.
15. Have a passion. And do it as often as you can! Safely.
16. Protect your ears from noise louder than a lawn mower (including keeping your personal device on less than 70 percent of max when using earphones).
17. Keep your phone and other devices out of your hands (and away from your eyes) while driving (or walking, if you're in urban areas).
18. Find a mentor.
19. Practice smart internet safety, knowing that what you write or post can be saved forever, and be smart about who you communicate with.
20. Eliminate processed foods from your diet and substitute 100 percent whole wheat flour for white flour where you can.
21. Eat five servings of fruits and veggies per day.
22. Eat fruit but skip the juice unless you are specifically trying to gain weight.
23. Wear a helmet when cycling, biking and wear a seat belt whenever you're in a car.