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Diet & Lifestyle Changes for Long Lasting Health

By Shelly Shmariahu, RD

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Welcome!

  • Introduction:
    • I am Shelly Shmariahu a Registered Dietitian at OpSam Health Care
    • Completed my Dietetic Internship at UC San Diego Health
    • Working towards because a Certified Diabetes Care Education Specialist (CDCES)

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Why is eating healthy important?

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Why is eating healthy important? ​

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1.Support growth & development

  • Teen years are prime time for growth spurts and major body changes.
  • Nutrients like calcium, protein, iron, and vitamins A & D help bones, muscles, and organs grow properly.

2. Boosts brain function and mood

  • Healthy fats, complex carbs, and key vitamins support concentration, memory, and mood—perfect for school, studying, and staying sharp.

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3. Prevents long-term health issues

  • Habits formed in adolescence often stick into adulthood.
  • Eating well can reduce the risk of chronic diseases like type 2 diabetes, heart disease, and obesity later in life.

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4. Improves energy levels

  • Balanced meals with the right mix of nutrients help avoid energy crashes.
  • This is huge for teens who are active, playing sports, or just juggling busy days.

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Healthy habits to include

  • Eat breakfast daily
  • Choose homecooked meals vs eating out
  • Avoid fried foods
  • Drink 8 cups of water daily
  • Enjoy 60 minutes of movement daily

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Balanced meals

  • Protein
  • Nonstarchy vegetables
  • Grains or starche

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Nutrients to Focus on

  • Fiber: fruits, vegetables, whole grains, and beans.
  • Calcium: milk, yogurt, calcium fortified foods, soubeans/tofu, fish with bones, broccoli, kale, bok chou, collard greens.
  • Iron: lentils, oatmeal, fortified cereals/wheat, fish/shelfish, dark green leafy vegetables, walnuts, beef.

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  • *Teens are most deficient in these

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Snack time

  • Important to include because they can help maintain energy levels and avoid excessive hunger.
  • Include healthy protein, fats, and/or vegetables.
  • Avoid empty calorie items.

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Snack ideas  

  • Fruits or vegetables
  • Almond butter
  • Carrots and celery with hummus
  • Cottage cheese with peach
  • Whole grain bread with deli turkey slice
  • Air fryed popcorn
  • String cheese and whole grain crackers

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What to drink instead?

WATER

FLAVORED WATER

CARBONATED DRINKS

ICED TEA

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Always review:

  • Calories
  • Saturated
  • Trans fat
  • Sodium
  • Added sugars

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Movement is important because...

  • Supports healthy growth and development
  • Boosts mood and energy
  • Helps manage stress.
  • Improves focus, builds confidence
  • Reduces the risk of health issues later in life

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Goal: 60 minutes of movement per day

Everyday Movement Ideas

  • Join a school sport team
  • Walking or biking to school
  • Dancing to music at home
  • Taking the stairs instead of the elevator
  • Walking the dog
  • Yard work or helping with chores

Tips

  • Make it fun – try new things until something sticks!
  • Do it with friends or family.
  • Focus on how it feels rather than how it looks.
  • Even 10-minute bursts throughout the day add up.

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Questions