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try playing a video game like "Dance, Dance Revolution." You'll burn calories and get to work on your moves at the same time, all in the comfort of your home.

try other video games geared to fitness such as "Wii Fit" or "Wii Active."

include activities and games so that you concentrate more on the fun than you do the exercise.

Pickup Game

purchase a basketball hoop, soccer net or hockey net for the home

You don't need to be a professional to try to shoot a few hoops

Workout Research

Your library can be a wealth of interesting workout ideas and programs that you can try so you never feel trapped into one workout program.

You may even find that you have a passion for a certain type of exercise, whether it's yoga, kickboxing, aerobics or something else

Friend Support

Talk one of your friends into exercising with you at home each day after school.

Make it a standing date that you meet up several times per week for exercising, and make a rule to not cancel on each other.

give you the final push that you need to become active and healthy.

Fruits

teens should consume less fruit juice and more whole fruit

The amount of fruit a teenage boy or girl of average weight should consume for a balanced diet is 2 cups.

most popularly eaten fruits among adolescents are apples, pears, and bananas.

richly colored fruits, such as berries, melons and mangoes, because they are rich in anti-oxidants and phytonutrients.

canned, dried, fresh and frozen fruits are acceptable to meet your daily fruit requirements.

Less Sugar

dietary intake of added sugars by U.S teens adds up to an average of 260 extra calories a day

Teens should consume a variety of vegetables, according to recommendations from the 2010 Dietary Guidelines

teens should cut down on soda, energy drinks and juice with added sugar and replace them with water, decaffeinated teas and diluted juices.

Eating Breakfast Out

choose the apples, pears, grapefruits, strawberries, and/or blueberries because they are lower in sugar. Avoid fruit juices because they are filled with excess sugar, calories, and sodium.

Rule 2:  Eat slowly and savor each bit. Enjoy the conversation at the table. Put your knife and fork down between bites. Don’t pick it up again until you've completely swallowed the last bite - allow your body time to digest.  

Beware:  Portion sizes in restaurants can be more than you need.

Drink water: 

Most of us inhale the bread basket while waiting for our entrée.

usually the more expensive the steak, the less fat it contains.

Share your dessert. Never, ever eat the whole dessert yourself.

Exercise benefits every part of the body, including the mind.

help a person to feel more peaceful and happy

exercise is one of the most important parts of keeping your body at a healthy weight

Exercise helps people lose weight and lower the risk of some diseases.

These diseases, which used to be found mostly in adults, are becoming more common in teens.

Exercise can help a person age well.

Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

If you’re feeling tired and run down

may need more iron in your diet.

Teenage girls are at higher risk of being low on iron

Good sources of iron include red meats, breakfast cereals fortified with iron and baked beans

Don’t follow fad diets.

If you often feel hungry,

eating more high-fibre foods such as wholemeal bread, beans and wholegrain breakfast cereals.

Aim to eat at least five portions of a variety of fruits and vegetables a day.

good sources of many of the vitamins and minerals your body needs.

fruit juice, smoothies and vegetables baked into dishes such as stews can all count towards your total.

Don’t skip breakfast.

eating breakfast can actually help people control their weight.

Whole grain cereal like muesli with fruit sliced over the top is a tasty and healthy start to the day.

Make sure you drink enough fluids.

drink six to eight glasses of fluids a day: water, unsweetened fruit juices and milk are all healthy choices

At snack time, swap foods that are high in saturated fat or sugars

High saturated fat foods include pies, processed meats such as sausages and bacon, biscuits and crisps.

And too much saturated fat can also cause high cholesterol.

Instead, teach teens which foods should be eaten in moderation and which make up a regular part of a healthy diet.

When there's no junk available, both kids and grownups make healthier choices.

Tips for Healthy Eating for Teens

Always eat breakfast.

include some complex carbohydrates and a piece of fruit or fruit juice.

load it up with fruit, veggies, complex carbs and lean protein.

Make sure there are plenty of healthy snacks in the house for after-school munchies.

research has shown that teens who eat with their families tend to have healthier diets when they're older.

girls who have regular family meals have less incidence of eating disorders.

make supper healthy dinners as well.

Eat moderate portions yourself, as well, to set the example.

Teens tend to gulp down their meals quickly. This may cause them to overeat, because feeling full takes a few minutes.

Chewing slowly helps improve satiation, causes you to eat fewer calories, and improves nutrient absorption.

Offer a varied diet with plenty of fresh fruits and vegetables.

same foods repeatedly can lead to nutritional deficiency.

Minimize processed foods that come in cans, boxes, bags, jars, and packages. These foods tend to be high in preservatives, sugar, and artificial ingredients.

Using data from Statistics Canada's National Population Health Survey, the researchers tracked 683 Canadian adolescents ages 12-15, who were interviewed twice a year until they were ages 24-27.

This is a critical period, as the changes in physical activity during the transition from late adolescence to early adulthood represents the most dramatic declines in physical activity across a person's life

The study, published in the American Journal of Preventive Medicine, found the rate of decline in physical activity was greater for men than for women, who showed only a modest 1.7 per cent decrease in their overall activity levels

"It may be that girls experience the greatest declines in physical activity earlier in their adolescence