Top 5 Healthy Habits for Teens | Nutrition, Sleep, and Fitness Tips from a Pediatrician

Summary

Dr. Lavanya Sithanandam shares five habits to support teens’ nutrition, energy, sleep, and overall health:

• Choose nourishing foods most of the time. Include fruits and vegetables, whole grains, lean proteins, and healthy fats. Limit fried, packaged, and very sugary foods. Start small by adding a fruit or vegetable to each meal.
• Cut back on sugary drinks. Swap soda, sweet tea, energy drinks, and juice for water, sparkling water, unsweetened iced tea, or smoothies made with real fruit and protein. Sugary drinks can affect energy and focus and contribute to weight gain over time.
• Move regularly. Aim for around 60 minutes of movement on most days through activities such as walking, biking, sports, dancing, skateboarding, or at-home workouts. If you’re starting out, even a 15-minute walk is a good first step.
• Protect your sleep. Most teens need 8–10 hours of sleep per night. Set consistent bedtimes and wake times, turn off screens at least an hour before bed, keep the bedroom cool, quiet, and dark, and avoid caffeine late in the day.
• Build a routine gradually. Try regular meal times, screen-free periods, a bedtime alarm, and time for movement or relaxation. Track sleep, water intake, and activity with a planner or notes app. Focus on one change at a time and stay consistent before adding another.

Presenter and Source

Dr. Lavanya Sithanandam, pediatrician, on the Park Pediatrics and Park Travel Clinic channel.