| Finding and keeping a healthy body weight | 1978.00000000000 | Finding and keeping a healthy body weight | Finding and keeping a healthy body weight | F | English | Nutrition | Pre-teen (9-12 years);Teen (13-18 years) | Body | NA | Non-drug treatment | Pre-teen (9-12 years)
Teen (13-18 years) | NA | | 2009-11-06T05:00:00Z | | Stacey Segal, MSc, RD;Jennifer Buccino, MEd, RD, CDE;Kellie Welch, RD | | | | 5.00000000000000 | 78.0000000000000 | 725.000000000000 | | Health (A-Z) - Procedure | Health A-Z | <p>Eating healthy foods and exercising are key components to maintaining a healthy weight. Read tips for finding and keeping a healthy body weight.</p> | <h2>Tips for living a healthy lifestyle for teens and kids</h2>
<p> </p>
<p> </p>
<p> </p>
<p>Eating well, being active, and feeling good about yourself are all part of a healthy lifestyle. Along with what we suggest here, please follow the recommendations in <a href="https://www.canada.ca/en/health-canada/services/canada-food-guides.html" target="_blank">Canada's Food Guide</a>. Ask your dietitian for a copy if you do not have one. </p>
<p>Here are four basic things to remember about achieving and maintaining a healthy weight:</p>
<ul>
<li>be active<br></li>
<li>establish healthy eating patterns<br></li>
<li>make healthy food choices<br></li>
<li>feel good about yourself.<br></li></ul> | | <h2>Key points</h2>
<ul>
<li>To help you achieve and maintain a healthy weight be active, establish healthy eating patterns, make healthy food choices and feel good about yourself.</li>
<li>Follow the recommendations in Canada's Food Guide and get the recommended number of servings of vegetables and fruit, grain products, milk and alternatives, and meat and alternatives.</li>
<li>Treats have a place in a healthy eating lifestyle. Eating a treat every once in a while is part of balanced eating.<br></li>
</ul> | | | | | | | | | | | | | | | | | | | | | <h2>Be active</h2><ul><li>Try to
<a href="https://akhpub.aboutkidshealth.ca/Article?contentid=642&language=English">be active </a>every season.<br></li><li>Participate in gym class.</li><li>Try increasing your current activity level by 30 minutes per day to start.</li><li>After checking with your doctor and physiotherapist, aim for 20 to 30 minutes of vigorous activity and 90 minutes of total activity per day, four to five times a week.</li><li>Choose different activities that you like so you do not get bored.</li><li>Choose some activities that you can do in your neighbourhood or at home, like walking or biking.</li><li>Limit the amount of time you spend watching TV and playing on the computer to 90 minutes per day or less. Start by reducing your current daily
<a href="https://akhpub.aboutkidshealth.ca/Article?contentid=643&language=English">screen time</a> by 30 minutes per day.<br></li></ul><h2>Establish healthy eating patterns<br></h2><ul><li>Eat three meals a day. Do not skip meals - especially breakfast.</li><li>If you are hungry between meals, plan to eat a healthy snack such as yogurt and fruit, cut up fruits and vegetables, or whole wheat crackers and cheese. One to three healthy snacks a day are okay.</li><li>Eat slowly and without distractions like homework, TV and toys. That way, you will know when you are full.</li><li>See Canada's Food Guide for common portion sizes. If you are not sure about portion sizes, talk to your dietitian.</li><li>Eat at home more often. Try to eat out less often.</li></ul><h2>Make healthy food choices</h2><div class="akh-series"><div class="row"><div class="col-md-12">
<figure>
<img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_drinks_EQUIP_ILL_EN.jpg" alt="Milk and water" /> </figure>
<h3>Drinks</h3><ul><li>Choose water. If you do not want water, choose from a variety of sugar-free drinks.<br></li><li>Remember to get your recommended servings of milk. Choose 2%, 1% or skim milk.<br></li></ul></div></div><div class="row"><div class="col-md-12">
<figure>
<img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_fruits_veggies_EQUIP_ILL_EN.jpg" alt="Fruits, vegetables and juice" /> </figure>
<h3>Vegetables and fruits</h3><ul><li>Choose fresh
<a href="https://akhpub.aboutkidshealth.ca/article?contentid=1437&language=English">vegetables and fruit</a> instead of juice and dried or canned fruit.</li><li>Limit juice to one glass per day.</li><li>Choose fruit canned in juice instead of syrup.</li><li>Use herbs, spices and lemon juice to add flavour to vegetables, instead of butter and cream.</li></ul></div></div><div class="row"><div class="col-md-12">
<figure>
<img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_grains_EQUIP_ILL_EN.jpg" alt="Grain products" /> </figure>
<h3>Grain products</h3><ul><li>Choose whole
<a href="https://akhpub.aboutkidshealth.ca/article?contentid=1438&language=English">grain</a> breads such as whole wheat and whole rye.</li><li>Choose cereals made from whole grains. Try not to eat sugary cereals and granola.</li></ul></div></div><div class="row"><div class="col-md-12">
<figure>
<img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_milk_EQUIP_ILL_EN.jpg" alt="Milk, cheese and sorbet" /> </figure>
<h3>Milk and alternatives<br></h3><ul><li>Choose 2%, 1% or skim
<a href="https://akhpub.aboutkidshealth.ca/article?contentid=1439&language=English">milk</a>.</li><li>Choose cheese with less than 20% of milk fat. It should say 20% m.f. on the package.</li><li>Limit the use of table cream, whipped cream and sour cream. Choose low-fat versions of these products.</li><li>Choose sherbets, ice milk, gelato and frozen yogurt more often as alternatives to ice cream.</li></ul></div></div><div class="row"><div class="col-md-12">
<figure>
<img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_meat_EQUIP_ILL_EN.jpg" alt="Chicken, eggs, fish, legumes and tofu" /> </figure>
<h3>Meat and alternatives</h3><ul><li>Choose leaner cuts of
<a href="https://akhpub.aboutkidshealth.ca/article?contentid=1440&language=English">meat</a>, such as loins and rounds.</li><li>Cut away visible fat from meat. Take off the skin from chicken or turkey.</li><li>Choose tuna and other fish canned in water instead of oil.</li><li>Limit the use of gravy and sauces.</li><li>Try having legumes, soybeans and tofu as a source of protein.</li></ul></div></div></div><h2>Treats</h2><p>Treats do have a place in a healthy eating lifestyle. Eating a treat every once in a while is part of balanced eating.</p><ul><li>The key is moderation. Limit yourself to one to two treats per week.</li><li>Try not to keep too many treats in the house.</li><li>Choose healthier treats if you can.</li><li>Do make exceptions for special occasions that may involve treats, such as parties, holidays and other special occasions.</li></ul><h2>Feel good about yourself</h2><ul><li>Remember that healthy bodies come in different shapes and sizes.</li><li>Focus on the positive changes you have made to your lifestyle.<br></li><li>Do not weigh yourself often. Do not compare different scales.</li><li>Reward yourself for your efforts. You deserve it.</li></ul><p>Your dietitian also recommends:</p><p></p><p>Cautions:</p><p></p><p></p><h3>Call your dietitian if you have any questions:</h3><p>Name:</p><p></p><p>Number:</p><p></p> | | | | | | | | | | healthybodyweight | | | | | https://assets.aboutkidshealth.ca/akhassets/Body_weight_fruits_veggies_EQUIP_ILL_EN.jpg | Finding and keeping a healthy body weight | | False | | | | | |
