Health and Wellness Notes

Think-Pair-Share: Discuss common ways of defining 'health' or a 'healthy lifestyle'. Be as specific as possible. Consider how a healthy person would be defined.

A healthy person typically:

Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.
This definition was adopted by the International Health Conference in 1946 and has not been amended since 1948.

Teenagers need a wide variety of healthy foods in the correct amounts from the 5 food groups: dairy, proteins, fruits, vegetables, grains.
Recommended Servings for 12-13 Year Olds:
- Fruit: 2 serves
- Vegetables: 5-5½ serves
- Dairy: 3½ serves
- Grains: 5-6 serves
- Lean meats, eggs, nuts, seeds, or legumes: 2½ serves

Feature	Cereals	Pulses
Main Source	Carbohydrates (energy)	Protein (growth)
Examples	Rice, wheat, oats, barley	Lentils, beans, peas, chickpeas
Plant Part	Grains from grasses	Seeds from legumes
Use in Diet	Energy foods	Body-building foods

Teens need 1.6-2.4 L of fluid a day, with extra on hot or humid days or if they sweat a lot.
Water is the best drink for teens; milk is also a good option.
Drinks to Avoid: Soft drinks, fruit juices, flavored milk or water, sports drinks, energy drinks, tea, and coffee.

Weight Gain and Obesity
- Extra sugar = extra calories.
- Excess calories are stored as fat.
- Sugary foods and drinks don’t provide satiety, leading to increased consumption.
Increases Risk of Diseases
- Can lead to type 2 diabetes, heart disease, and certain cancers.
- Causes rapid spikes in blood sugar levels.
Harms Your Teeth
- Sugar feeds bacteria in the mouth, causing tooth decay and cavities.
Affects Energy and Mood
- Provides a quick energy "high" followed by a crash.
- Can cause tiredness, irritability, and anxiety.
Addictive Effects
- Triggers the release of dopamine, leading to cravings and potential addiction.

	Natural Sugars	Added Sugars
Sources	Fruits, vegetables, milk, and whole grains	Sweets, sodas, energy drinks, and pastries
Nutrients	Come with fiber, minerals, and vitamins	Provide calories but no real nutrition
Effect on Body	Steady energy flow due to fiber slowing sugar absorption	Quick energy spikes and crashes due to rapid absorption
Health Impact	Provides energy and supports growth and health	Can lead to weight gain, diabetes, heart problems, and tooth decay

Fish/Meat (30g):
- Fish: 30 g
- Chicken: 30 g
- Beef: 30 g
- Pork: 30 g
- Mutton: 30 g
- Dried sprats: 15 g (9-10 sprats)
- Dried fish: 15 g (one match box size piece)
Cereals & Starchy Foods:
- Cooked rice: 1/2 cup (65 g)
- String hoppers: 2 medium size (10 g each)
- Pittu: 1/4 of a large pittu (3cm height & 5cm diameter)
- Hopper: 1 (25 g)
- Bread: 1 slice (30 g)
- Roti: 1/2 (about 9 cm diameter & 0.5 cm thick)
- Potato: 1 medium size (100g)
- Dosai: 1 (20-25g)
- Boiled sweet potato/manioc/other yams/jackfruit/breadfruit: 1/2 cup

Fat Level Indicators:
- Less than 3g per 100g: Healthy
- 3g to 17.5g per 100g: Moderate
- 17.5g or more per 100g: High
Sugar Level Indicators:
- Snacks:
  - Less than 5g per 100g: Healthy
  - 5g to 22g per 100g: Moderate
  - 22g or more per 100g: High
- Drinks:
  - Less than 2g per 100ml: Healthy
  - 2g to 11g per 100ml: Moderate
  - 11g or more per 100ml: High

Food	%DV	Protein (g)	Calories
Lean Chicken Breast	109%	54.5	267
Lean Pork Chops	105%	52.7	332
Tuna	102%	50.8	313
Beef (Skirt Steak)	97%	48.7	456
Firm Tofu	87%	43.5	363
Lentils	36%	17.9	230
Low-Fat Yogurt	28%	14	137
Grated Parmesan	20%	10.2	111
Squash and Pumpkin Seeds	17%	8.5	163
Eggs	13%	6.3	78

Physical activity should be part of daily life.
Examples: sports, P.E. classes, chores, biking, public transportation, walking.
Recommendation: At least 1 hour of physical activity every day (muscle strengthening at least 3 days).

Limit screen time to less than 2 hours each day (excluding homework).
Avoid watching TV or using devices 1 hour before bedtime.
- Devices emit blue light that tricks the brain into thinking it is daytime.
- Blue light stops the production of melatonin, which is needed to feel sleepy.
- This leads to poor sleep quality, crankiness, and tiredness.
- Playing video games or scrolling through social media stimulates the brain, making it hard to relax.

Physical Repair
- The body fixes muscles, tissues, and cells that got worn down during the day.
- Strengthens the immune system.
Brain and Memory Boost
- Helps organize memories and learning.
- Lack of sleep makes it harder to focus, solve problems, and be creative.
Hormone Balance
- Controls hormones that manage hunger.
- Without enough sleep, you might feel hungrier and crave unhealthy foods.
Emotional Health
- Helps regulate emotions.
- Sleep deprivation can lead to stress, anxiety, or moodiness.
Growth and Development (especially for teens)
- Growth hormone is released mainly during deep sleep.
- Teenagers need 8–10 hours a night because they are still growing.

E-cigarettes are not safe; nicotine is addictive and can harm brain development. They may also contain harmful chemicals that can cause cancer and flavorings linked to lung disease. Teens who use e-cigarettes may also be more likely than other teens to go on to smoke tobacco cigarettes.
Avoid unhealthy methods of weight loss such as eating very little, cutting out food groups, skipping meals, or fasting.

Time management (e.g., making a plan)
A positive workspace
Making time for a break
Positive social media
Communication - time with family, time with friends, spending time with your pet
Asking for help
Knowing boundaries
Forgiveness, compassion, kindness, gratitude

Myth	Fact
You can lose 14 kilograms in a month (30 pounds in 30 days).	Losing more than one kilogram a week is not healthy
The thinner you are, the better you feel.	Body weight can fluctuate throughout the day.
Carbs make you fat	Low-carb diets are very effective for weight loss. However, carbs are not what causes obesity in the first place. Whole, single-ingredient carb-based foods are incredibly healthy.
Muscle weighs more than fat.