Your 16-Year Checkup

Checkups make sure you are growing well and help you find out if there are any health problems. Return in 1 year for your 17-year checkup.

• Make healthy diet choices:

  • Eat with your family as often as possible.

  • Eat a balanced diet that includes lean protein (like chicken and fish), whole grains, fruits and vegetables, and low-fat dairy.

  • Get about 3 dairy servings a day. This can include low-fat or nonfat milk, fortified soy milk, and low-fat cheese and yogurt. Non-dairy sources of calcium include fortified juice, cereal, and bread; dark leafy greens; and tofu (calcium-set).

  • Eat iron-rich foods every day. Lean meat, poultry, seafood, beans, and iron-fortified items (such as bread and cereals) are all good sources of iron.

  • If you drink juice, limit it to 8 ounces (240 ml) a day.

  • Read food labels and limit foods that are high in fat (such as fatty meat), added sugar (such as soda and sports drinks), and salt (such as fast food).

  • Don't drink energy drinks. They can contain lots of caffeine or other caffeine-like stimulants and may cause health problems.

  • Choose healthy, low-fat snacks (such as fruits and vegetables), avoid skipping meals (especially breakfast), and make healthy choices when eating away from home (like choosing grilled foods instead of fried and drinking milk or water).

• Get at least 1 hour of physical activity every day. Walking, running, and hiking are great ways to stay active.

• Balance screen use with healthy behaviors like spending time with others, being physically active, and getting 8–10 hours of sleep each night.

• Don't smoke (including e-cigarettes), use drugs, or drink alcohol.

• If you are sexually active, use a condom to protect yourself from sexually transmitted infections or STIs (also called sexually transmitted diseases or STDs) and unwanted pregnancy.

• Remember that people in healthy relationships:

  • Treat each other with respect.

  • Communicate honestly.

  • Don't pressure each other for sex and always allow the other person to say no.

  • Feel good about what happens when they are together.

  • Settle disagreements peacefully, never with violence, yelling, or name-calling.

• Take responsibility for schoolwork. Ask for help, if needed.

• When you go out, tell your parents who you will be with and where you're going.

• Be thoughtful about how your texts or social media posts might hurt others. Tell an adult if you or someone else is the victim of cyberbullying.

• Read for pleasure. Choose books and articles about subjects you are interested in.

• Think about future college or work plans.

• Talk to your parents about things that are important to you.

• Talk to your health care provider or parents if you think you may have an eating disorder. Signs can include exercising very often, refusing to eat, rapid weight loss, and binge eating (eating large amounts of food, sometimes secretly).

• Find ways to handle stress, such as talking about feelings, exercising, and enjoying relaxing activities (like listening to music or hanging out with friends). It is always OK to ask for help.

• Talk to your health care provider if you feel sad or hopeless a lot of the time, aren't enjoying the things you used to enjoy, or ever have thoughts of hurting yourself. These can be signs of depression and your health care provider can help you.

• Always wear a seatbelt in the car. If you drive, follow safe driving rules:

  • No drinking/drug use and driving.

  • No driving past curfew.

  • No driving with more than an agreed-upon number of friends in the car. States have different rules on this.

  • No texting or other cell phone use while driving.

• Protect your hearing:

  • Keep music at a moderate level.

  • Wear protective earplugs or earmuffs when close to loud noises and at car races and concerts.

• Be safe on the Internet. Don't give out personal information or post anything that you wouldn't want shared.

• Never take prescription medicines that were not prescribed for you by a health care provider.

• Use proper sports safety equipment, including helmets, mouth guards and eye guards, and padding.

• Do not carry or use weapons.

• Do not use tanning beds. They increase the risk of skin cancer.

• Get involved in your medical care by talking to your health care provider directly, scheduling appointments, and following up on tests. Schedule a visit to the gynecologist if your health care provider recommends it.

• Brush your teeth twice a day with fluoride toothpaste and floss once a day. Go to the dentist every 6 months.

• In the sun, use a water-resistant sunscreen with an SPF of at least 30, and re-apply every 2 hours or more often if swimming or sweating.

• Follow your health care provider's instructions on immunizations (shots) and testing.

• Your health care provider can tell you about help that is available in the community or through a social worker. Talk to your health care provider if you're worried that you (or others in your family):

  • don't have enough food

  • don't have a safe place to live

  • don't have health insurance

  • have a problem with drugs or alcohol