Personal Hygiene and Nutrition Basics

Freshman Year · Health · Required Lesson

Personal Hygiene & Nutrition Basics

25–30 minutes Easy Required

Destination

By the end of this conversation, the mentee should be able to name a simple daily hygiene routine and describe what a balanced meal looks like.

Stop 1 of 4

Talk

Goal: Open a low-pressure conversation about daily habits without making the mentee feel singled out or judged.

“Taking care of your body isn’t about looking a certain way—it’s one of the most practical ways to feel steady, confident and ready for your day.”

Choose three to five questions

1. What’s part of your daily routine that helps you feel ready to face the day?
2. Was there anyone who taught you hygiene habits growing up—or did you mostly figure it out yourself?
3. What’s a typical breakfast or lunch look like for you on a school day?
4. Do you ever feel like you don’t have what you need—products, time, privacy—to take care of yourself the way you’d like?
5. What’s one small habit you’d like to build or improve?
Mentor Tip: This topic can feel embarrassing, especially for teens who haven’t had a steady adult to teach them these basics. Keep the tone practical and matter-of-fact, not corrective. If access to products, showers or food is a real barrier, that’s worth noting as a resource need—not a personal failing.

Stop 2 of 4

Learn

A simple daily hygiene routine

Good hygiene doesn’t require anything complicated—just a few consistent habits, done daily.

Daily Basics
🚿Shower or wash regularly, especially after exercise or sweating
🦷Brush teeth twice a day; floss when possible
🧴Use deodorant or antiperspirant daily
🧼Wash hands before eating and after using the bathroom
👕Wear clean clothes, especially undershirts and underwear
Route 21 Big Idea:
Hygiene habits aren’t about being “clean enough” for other people—they’re a form of self-respect that also happens to make daily life easier.

What a balanced meal looks like

You don’t need to track every gram of anything. A simple mental model is enough: try to include a few different types of food at each meal.

ProteinHelps build and repair your body. Meat, eggs, beans, dairy, nuts.
CarbsYour body’s main energy source. Rice, bread, pasta, fruit, vegetables.
Fats & extrasNeeded in smaller amounts. Oils, cheese, nut butter, dressing.

Water matters more than people think

Dehydration can cause headaches, low energy and trouble concentrating—symptoms that are easy to mistake for something else. Water, milk and unsweetened drinks are the most reliable options; sugary drinks and energy drinks can create energy crashes later.

Nutrition on a budget or on the go

Balanced doesn’t have to mean expensive or homemade. A grab-and-go lunch like a sandwich with a piece of fruit, or a fast-food meal with a side salad instead of extra fries, can still cover the basics.

Stop 3 of 4

Try

Build your own daily routine

Fill in a simple, realistic routine together—it doesn’t need to be perfect, just doable.

Morning hygiene habit___________
Evening hygiene habit___________
A go-to balanced breakfast___________
A go-to balanced lunch___________
Is there anything getting in the way of sticking to this routine—time, products, privacy, energy?

Choose Your Route

Pick the video that best fits your time and interest today. You only need to watch one.

Level 1 · Quick Stop

Teen Hygiene Guide

Approximately 3–5 minutes

A quick, practical rundown of hygiene basics that matter most during the teen years.

Watch the Quick Stop
Talk afterward: Was there a tip in the video you hadn’t heard before?

Level 2 · Scenic Route

Teen Nutrition: Exploring the Five Food Groups

Approximately 8–10 minutes

An overview of the five food groups and why teenage bodies specifically need each one.

Take the Scenic Route
Talk afterward: Which food group do you think you get the least of right now?

Level 3 · Open Road

Healthy Eating for Teens: The Ultimate Guide

Approximately 15–20 minutes

A deeper dive into fueling a growing teenage body well, including practical tips for real-life eating habits.

Explore the Open Road
Talk afterward: What’s one small change from the video that feels realistic to actually try?
Mentor Reminder: Let the mentee choose the route whenever possible. The routine built above matters more than the video.

Stop 4 of 4

Grow

Reflection

What’s one hygiene or nutrition habit you feel good about already?
What’s one small change you’d like to try this week?
Is there anything you need—products, information, access to food—that would make these habits easier?
What questions do you still have?

Start small

Pick just one habit to focus on this week rather than trying to change everything at once. Small, consistent habits stick better than big overhauls.

How can your mentor help?

How can Route 21 help?

Would it help to have a list of places that provide free hygiene products or affordable meals nearby?
Mentor Wrap-Up:
Did the mentee leave with one specific, doable habit—not a long list of changes? Did you check for any real barriers to access, like products or food, rather than assuming motivation is the only issue?