The adolescent years are a period of intense physical, emotional, psychological and cognitive expansion. It's also a time when your child develops habits that can last a lifetime. You can help your teenager reach optimum growth and development by instilling lifestyle habits that support a healthy and happy body.

Eat Your Fruits and Veggies

NHS Choices urges that adolescents get a minimum of five servings of produce each day. In accordance with the 2007 Australian National Children's Nutrition and Physical Activity survey, teenagers only eat about half of the recommended amount of vegetables and fruits each day. Fruits and vegetables provide important vitamins and minerals your teen's body should grow and function properly. Oztas Hidro Likayna Eating a diet high in fruits and vegetables also helps keep your adolescent full without providing excess calories which can cause weight gain.

Get Your Behind Moving

Exercise does more than burn off calories. Engaging in physical activity helps keep the heart and lungs strong and produces endorphins -- chemicals that improve mood. According to the Kids Health, a site presented by the Nemours Foundation, teens should participate in at least 60 minutes of vigorous exercise every day.

Watch What You Drink

Your own body is almost two-thirds water, so staying hydrated is vital. Teenagers should aim to consume six to eight glasses of water per day, according to the British Nutrition Foundation. That number increases for teenagers who engage in sports or are especially active. Other good sources of fluid comprise 100 percent fruit juice and low-fat milk. Sugary and caffeinated beverages should be restricted or eliminated from the diet altogether as they supply excess sugar and empty calories.

Should You Don't Snooze, You Lose

In accordance with Cleveland Clinic, teenagers need at least nine hours of sleep every night to function at their best throughout the day. Nicesunglass.com It seems easy enough, but with early school start times, late afternoon hours and practices of prep, getting sufficient sleep can be challenging. Set a regular bedtime period which allows for nine hours of sleep prior to your teenager must get up for college. Your adolescent should also participate in at least an hour of "quiet time" before bedtime. The goal is for all electronic equipment to be turned off for the night so that the mind and body to relax. Quiet time may involve listening to soothing music or reading a book.