Iron needs go up dramatically in the teen years. During childhood (ages 9 to 13) both boys and girls need about 8 milligrams of iron daily, according to the Dietary Reference Intakes. For adolescence, more muscle mass and a greater blood supply demand more iron, so the recommendation jumps to 15 milligrams of iron daily for girls ages 14 to 18, and 11 milligrams daily for boys that age. Girls need more to replace iron losses from their menstrual flow.

• 3-ounce hamburger – 2.5 milligrams
• ½ cup of cooked baked or refried beans – 2 to 3 milligrams
• one slice of enriched bread – one milligram
• one cup of iron-fortified breakfast cereal – 4 milligrams (more or less). For cereal, check the Nutrition Facts on food labels for the specific amount.

What can I do to get more fit?

• Stay positive and have fun. A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it's more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.
• Take it one step at a time. Small changes can add up to better fitness. For example, walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.
• Get your heart pumping. Whatever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. It also burns off body fat. Examples of aerobic activities are basketball, running, or swimming.
• Don't forget to warm up with some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.

A Healthy Lifestyle

• Watch less TV or spend less time playing computer or video games. (Use this time to exercise instead!) Or exercise while watching TV (for example, sit on the floor and do sit-ups and stretches; use hand weights; or use a stationary bike, treadmill, or stair climber).
• Eat 3 healthy meals a day, including at least 4 servings of fruits, 5 servings of vegetables, and 4 servings of dairy products.
• Make sure you drink plenty of fluids before, during, and after any exercise (water is best but flavored sports drinks can be used if they do not contain a lot of sugar). This will help replace what you lose when you sweat.
• Stop drinking or drink fewer regular soft drinks.
• Eat less junk food and fast food. (They're often full of fat, cholesterol, salt, and sugar.)
• Get 9 to 10 hours of sleep every night.
• Don't smoke cigarettes, drink alcohol, or do drugs
  
  
  Article "How Teens Can Stay Fit" found at HealthyChildren.org. Read more: http://www.healthychildren.org/English/ages-stages/teen/fitness/pages/How-Teens-Can-Stay-Fit.aspx
  
  
  Best Teen Diets recommends a healthy well balanced diet that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens.

Remember

• Shop Smart. Keep “home base” stocked with nutritious foods for balanced meals and snacks. 
• Make It Easy. Want your kids to eat smart? The key is to make it convenient. For example, keep a supply of cut up fruits or veggies in attractive clear containers in the fridge or fresh fruit and whole wheat crackers on the counter. Or, when you cook, refrigerate or freeze leftovers in individual containers for heat ’n eat ease for kids who get home late from after-school activities.
• Eat Together. Try to have a family meal as often as possible and no TVs or cell phones allowed. Kids tend to eat nutritious foods such as fruits and vegetables more often, when they dine with their families. It’s also a great time to teach your young adult important conversational skills.
• Get Them Involved. Today, cooking is downright cool, and it’s no longer just a girl thing. Get tweens and teens engaged in meal and snack preparation. They’re more likely to eat more nutritious foods if they helped prepare them.
• Begin with Breakfast. Figure out a plan for breakfast, whether it’s fixing it the night before or packing one to go. Breakfast is an ideal time for your child to get important nutrients like calcium from Milk Group foods, fiber in whole-grain breads and cereals and iron in fortified breakfast cereals.
• Make the Most of Lunch. To improve teen nutrition, send your child to school with a well-balanced lunch—a sandwich on whole wheat bread or main dish salad, raw veggies, and a piece of fruit. Occasionally include a treat, like a pudding cup. Here are some yummy and clever lunch recipes.
• Tackle Those Problem Nutrients. Many teen diets fall short on calcium and iron. Two out of three kids don't get enough calcium. Practical ways to boost calcium: hot cocoa, a bagel toppe  d with melted reduced fat cheese, a yogurt parfait layered with fruit and crunchy cereal, or a milkshake blended with low fat or fat free milk and a favorite flavor of “light” ice cream. When it comes to iron, most teen girls’ diets fall short. Sources of this vital nutrient include: lean beef, pork and lamb, dark-green veggies, such as spinach and broccoli, beans (canned baked beans), whole eggs and iron-fortified foods.
• Load ’Em Up with Veggies. Find ways to create vegetable-based dishes and add vegetables to favorite foods: Make stir-fries, vegetable lasagnas or top pizza with peppers, add chopped tomatoes to tacos and other Mexican foods, stir mushrooms into pasta sauce, or toss spinach or broccoli into scrambled eggs. For optimal tween/teen nutrition, include at least one veggie in every lunch or dinner.
• Balance Away from Home. Good nutrition doesn’t end at your doorstep. Coach your tween/teen in making smart decisions when eating out, too. For example, suggest that if they order a high-fat, high-calorie appetizer, they balance it with a lower fat entrée or opt for a piece of fruit for dessert at home. Or, after a fast food lunch, select especially nutritious foods at dinner. Talk about nutritious options—grilled chicken sandwiches, vegetable or bean soups, salads, whole-wheat crackers, fruit, yogurt, low fat or fat free milk and 100% fruit juices are just a few smart choices.
• Not Buying It. Almost everywhere we go, there is food for sale. Teach your tween or teen that just because it’s there, they don’t have to purchase it. Of course it’s fun to indulge in an occasional treat, but get into the habit of just passing it by, especially if they’re not hungry or thirsty.
• Share Some Perspective. Help your child develop a healthy, realistic body image that’s not too thin or too muscular. Support sensible, balanced eating and activity. Expose them to healthy individuals of all shapes and proportions. Finally, encourage them to intrinsically love and value themselves for the very special person they are.
• Be a Good Role Model. You are the most important influence in your child’s life, so that means setting a good example by living according to these same principles. Together, you can help your child develop a healthy relationship with food.

• Wash your face twice a day (no more) with warm water and a mild soap made for people with acne. Gently massage your face with circular motions. Don't scrub. Overwashing and scrubbing can cause skin to become irritated. After cleansing, the American Academy of Dermatology (AAD) recommends applying an over-the-counter (no prescription needed) lotion containing benzoyl peroxide. This will decrease oil and bacteria.
• Don't pop pimples. It's tempting, but here's why you shouldn't: Popping pimples can push infected material further into the skin, leading to more swelling and redness, and even scarring. If you notice a pimple coming before a big event, like the prom, a dermatologist can often treat it for you with less risk of scarring or infection.
• Avoid touching your face with your fingers or leaning your face on objects that collect sebum and skin residue like your phone. Touching your face can spread the bacteria that cause pores to become inflamed and irritated. To keep bacteria at bay, wash your hands before applying anything to your face, such as treatment creams or makeup.
• If you wear glasses or sunglasses, make sure you clean them frequently to keep oil from clogging the pores around your eyes and nose.
• If you get acne on your body, try not to wear tight clothes. They don't allow skin to breathe and may cause irritation. Scarves, headbands, and caps can collect dirt and oil, too.
• Remove your makeup before you go to sleep. When buying makeup, make sure you choose brands that say "noncomedogenic" or "nonacnegenic" on the label. Throw away old makeup that smells or looks different from when you first bought it.
• Keep hair clean and out of your face to prevent additional dirt and oil from clogging your pores.
• Protect your skin from the sun. It may seem like a tan masks acne, but it's only temporary. A tan may worsen your acne, not improve it. Tanning also causes damage to skin that will eventually lead to wrinkles and increase your risk of skin cancer.