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Finding a weight that is right for youFFinding a weight that is right for youFinding a weight that is right for youEnglishNutritionPre-teen (9-12 years);Teen (13-18 years)BodyNANon-drug treatmentPre-teen (9-12 years) Teen (13-18 years)NA2021-05-11T04:00:00Z7.4000000000000067.90000000000001356.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Eating healthy foods and being physically active are important factors in maintaining a healthy weight. Read about tips for keeping a healthy body weight.</p><p>Health and weight are not connected in the way many people assume. It is possible to have a small body and be unhealthy just as it is possible to have a large body and be in excellent health. We can’t judge a person’s health by only looking at them on the outside. Weight is based on some factors that cannot be controlled, like genetics, side effects from medications and as a result of certain health conditions. However, there are some factors that we can control in order to maintain a healthy weight. These include eating healthy foods, being physically active and having a healthy body image.</p><h2>Tips for living a healthy lifestyle for kids and teens</h2><p>Healthy living is more than just <a href="https://www.aboutkidshealth.ca/Article?contentid=1436&language=English&hub=nutrition">the food your child eats</a>. It is also about their lifestyle. Feeling good about themselves, eating well and being physically active are all part of living a healthy lifestyle. People who live healthy lifestyles come in all shapes and sizes, so your child’s healthy weight will be completely unique to them.</p><p>Here are the four basic guidelines for helping your child achieve and maintain a healthy weight:</p><ul><li>Be active</li><li>Establish healthy eating routines</li><li>Make healthy food choices</li><li>Talk about weight and size in a positive way</li></ul><h2>Key points</h2><ul><li>To achieve and maintain a healthy weight, it is helpful to be active, establish healthy eating routines, make healthy food choices and talk about weight in a positive way.</li><li>Follow the recommendations in Canada's Food Guide, and eat the right balance of vegetables and fruit, whole grain products, and protein foods such as lean meats, eggs, dairy and plant-based protein sources (e.g., chickpeas, lentils, and tofu).</li><li>Treats have a place in a healthy eating lifestyle. Eating treats in moderation is part of balanced eating. In order to keep up with healthy eating choices in the long-term, it is important to be flexible with food choices and include foods you enjoy every day.</li></ul><h2>Be active</h2><ul><li>Encourage your child to <a href="https://www.aboutkidshealth.ca/Article?contentid=642&language=English">be active</a> in every season (spring, summer, fall and winter). Embrace the outdoors and stay active indoors during poor weather.</li><li>Have them participate in activities they enjoy.</li><li>Try increasing their current activity level. Small bouts of active time add up quickly throughout the day.</li><ul><li>Aim for 60 minutes (1 hour) of activities that increase your child’s heart rate and breathing everyday. These 60 minutes can be done in smaller increments (e.g., 15 minutes) and added up throughout the day. It is also good for your child to do several hours of light intensity activities such as playing, walking to or from school, or doing chores.</li></ul><li>Choose different activities that they like so that they look forward to doing them.</li><li>Active transportation is a great way of sneaking in some activity to your child’s day, like walking or riding a bike to school.</li><li>Limit the amount of time your child spends watching TV and playing on the computer to less than 2 hours per day. Start by reducing their current daily <a href="https://www.aboutkidshealth.ca/Article?contentid=643&language=English">screen time</a> by 30 minutes per day (e.g., no screen during mealtimes or before bed).</li></ul><h2>Establish healthy eating routines</h2><ul><li>Your child should eat three meals a day. They should not skip meals, especially breakfast.</li><ul><li>Healthy routines include eating three meals per day and having something to eat approximately every three hours, which can include 1-3 snacks daily.</li></ul><li>Your child should try to eat within half an hour of waking up.</li><li>Between meals, plan for healthy snacks such as yogurt and fruit, cut up vegetables and hummus, or whole grain crackers and cheese. One to three healthy snacks a day can be helpful in preventing getting overly hungry between meals.</li><li>Have your child eat slowly and without distractions like homework, TV or other screens and toys. That way, they can better sense when they are full.</li><li>See <a href="https://food-guide.canada.ca/en/food-guide-snapshot/">Canada's Food Guide</a> for recommended ratios to aim for and examples of foods that are high in helpful nutrients to the body.</li><li>Eat together at home more often. Try to eat out less often.</li><li>Eat home cooked meals with family more 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.jpg" alt="Milk and water" /></figure> <h3>Drinks</h3><ul><li>Choose water. If your child does not want water, have them choose from a variety of sugar-free drinks like unsweetened milk or soy-beverages and sparkling water.</li><li>Add sugar-free flavour-enhancing products, mint or fruits like lemon, lime, cucumber or orange wedges to tap water or sparkling water for additional variety and flavour.</li></ul></div><h3>Vegetables and fruits</h3><ul><li>Choose whole <a href="/article?contentid=1437&language=English">vegetables and fruit</a> with the skin left on for added fiber instead of juice.</li><li>At meal times, fill half the plate with vegetables and fruits.</li><li>Choose vegetables and fruits with a variety of colours, tastes and textures.</li><li>Use herbs, spices and lemon juice to add flavour to vegetables, instead of butter and cream.</li><li>Try out vegetables or fruit with a source of protein for a balanced snack in between meals, like apple with peanut butter spread on top.</li></ul><div class="asset-2-up"> <figure><img src="https://assets.aboutkidshealth.ca/AKHAssets/Body_weight_fruits_veggies.jpg" alt="Fruits, vegetables and juice" /> </figure> <figure> <img src="https://assets.aboutkidshealth.ca/AKHAssets/Canadas_Food_Guide_Fruits_Veggies.jpg" alt="Food plate, vegetables" /> </figure> </div><h3>Whole grain products and starchy vegetables</h3><ul><li>Choose whole grain breads such as whole grain wheat and whole rye for added fiber. Choose cereals made from whole grains to help increase your fiber intake.</li><li>Try not to eat cereals or granola with a lot of added sugar or fat.</li><li>At meal times, fill one quarter of the plate with <a href="/article?contentid=1438&language=English">whole grains</a> and starchy vegetables like potatoes and corn.</li></ul><div class="asset-2-up"> <figure><img src="https://assets.aboutkidshealth.ca/AKHAssets/Body_weight_grains.jpg" alt="Grain products" /> </figure> <figure> <img src="https://assets.aboutkidshealth.ca/AKHAssets/Canadas_Food_Guide_Carbohydrates.jpg" alt="Food plate, grains" /> </figure> </div><h3>Protein foods</h3><ul><li>At meal times, fill one quarter of the plate with <a href="/article?contentid=1439&language=English">protein foods</a>.</li><li>Offer your child plant-based protein foods more often such as legumes, nuts, seeds, tofu and fortified soy beverages.</li><li>Choose leaner cuts of meat, such as loins and rounds, or trim visible fat. Chicken and turkey are lean choices if you take the skin off before cooking them.</li><li>Choose tuna and other fish canned in water instead of oil.</li><li>Limit the use of gravy and cream-based sauces.</li></ul><div class="asset-2-up"> <figure><img src="https://assets.aboutkidshealth.ca/AKHAssets/Body_weight_protein.jpg" alt="Milk, cheese, yogurt, chicken, fish" /> </figure> <figure> <img src="https://assets.aboutkidshealth.ca/AKHAssets/Canadas_Food_Guide_Proteins.jpg" alt="Food plate, protein" /> </figure> </div><h2>Treat foods</h2><p>Eating treats occasionally is part of balanced eating and helps prevent us from feeling deprived.</p><ul><li>The key is moderation. If your child eats treats regularly, try decreasing how often they have them.</li><li>You can decrease snacking on treats by not keeping too many treats in the house. If healthy foods that your child enjoys are visible at home, like berries and yogurt or cucumbers with a yogurt-based dip, your child will eat these foods more often.</li><li>Role model healthy eating for your child/children by eating healthy treats that you enjoy.</li><li>Choose healthier treats if you can, or modify treats to make them more nutrient dense. Instead of serving two scoops of ice cream, give your child one scoop with protein-rich nuts and berries as toppings.</li><li>Enjoy treats without guilt during holidays and other special events. Treats served on special occasions, like birthday cake, can be important because food plays a role in our emotional health. If we allow ourselves and our children to eat treat foods sometimes, we will be better able to enjoy moderate amounts of treat foods when we do have them.</li></ul><h3>TRUE or FALSE - Avoid treats to maintain a healthy body weight?</h3><div class="asset-video"> <iframe src="https://www.youtube.com/embed/videoseries?list=PLjJtOP3StIuVhnlhoHNRqwzjJKB0pBimj" frameborder="0"></iframe> <br></div><p>For more videos from SickKids experts in collaboration with Youngster, visit <a href="https://www.youtube.com/channel/UCoKMd2cYwegtZX19uHdNLQA">Youngster on YouTube</a>.</p><h2>Talk about weight and body size in a positive way</h2><ul><li>Remember that healthy bodies come in different shapes and sizes.</li><li>Focus on the positive changes your child has made to their lifestyle.</li><li>Do not have your child weigh themselves often. Do not compare different scales.</li><li>Reward your child’s efforts with non-food rewards. Their hard work deserves to be recognized.</li><li>Be a healthy role model. If you are positive about your body, your child will be more positive about their body. If you practice healthy eating routines, your child is more likely to practice them too.</li></ul></div></div><h2>Further information</h2><p>Visit <a href="https://meant2prevent.ca/">Meant2Prevent</a> to find more resources about the importance of healthy living and lifestyle habits.</p><p> <a href="https://meant2preventkitchen.ca/">www.meant2preventkitchen.ca</a></p><p>For some healthy recipe videos, watch SickKids dietitians make:</p><ul><li> <a href="https://www.youtube.com/watch?v=0f7LC0_XkrI">Banana Mango Chocolate Smoothie</a></li><li> <a href="https://www.youtube.com/watch?v=IijC5afS1qs">Homemade Dips</a></li><li> <a href="https://www.youtube.com/watch?v=hEeB03H6VGY">Protein Cookie Dough Bites</a></li><li> <a href="https://www.youtube.com/watch?v=FlnCY_UDYGA">Breakfast on the go</a></li></ul>
Trouver son poids santé et le garderTTrouver son poids santé et le garderFinding and keeping a healthy body weightFrenchNutritionPre-teen (9-12 years);Teen (13-18 years)BodyNANon-drug treatmentPre-teen (9-12 years) Teen (13-18 years)NA2009-11-06T05:00:00Z5.0000000000000078.0000000000000725.000000000000Health (A-Z) - ProcedureHealth A-Z<p>Manger des aliments sains et faire de l'exercice sont des éléments clés pour conserver un poids santé. Lisez les conseils pour trouver et conserver un poids santé.</p><h2>Conseils pour que les adolescents et les enfants vivent en santé</h2><p></p><p></p><p></p><p>Bien manger, être actif et se sentir bien dans sa peau permettent d'avoir une vie en santé. Au-delà de ce qui y est suggéré ici, n'oubliez pas de suivre les recommandations du <a href="https://guide-alimentaire.canada.ca/fr/">Guide alimentaire canadien</a>. Demandez à votre diététiste de vous en remettre un exemplaire si vous n'en avez pas.</p><p>Voici quatre points à garder en tête pour atteindre et maintenir un poids santé :</p><ul><li>soyez actif;<br></li><li>adoptez de bonnes habitudes alimentaires; </li><li>faites des choix santé;<br></li><li>soyez bien dans votre peau. </li></ul><p>Cochez les points que vous voulez essayer d'adopter.</p><h2>À retenir</h2><ul><li>Pour vous aider à atteindre et à maintenir un poids santé, soyez actif, adoptez de saines habitudes alimentaires, choisissez des aliments sains et cultivez une bonne estime de soi.</li><li>Suivez les recommandations du Guide alimentaire canadien et consommez le nombre de portions recommandé de légumes et de fruits, de produits céréaliers, de lait et substituts et de viandes et substituts.</li><li>Les friandises ont leur place dans de saines habitudes alimentaires. Manger une friandise de temps en temps fait partie d’une alimentation équilibrée.<br></li> </ul><h2>Soyez actif</h2><ul><li>Essayez d'<a href="/Article?contentid=642&language=French">être actif </a>en toute saison.</li><li>Participez à une classe de conditionnement physique.</li><li>Essayez d'augmenter votre niveau d'activité physique de 30 minutes par jour pour commencer.</li><li>Après avoir vérifié auprès de votre médecin et de votre physiothérapeute, visez à pratiquer de 20 à 30 minutes d'activité vigoureuse et un total de 90 minutes d'activité par jour, quatre à cinq fois par semaine.</li><li>Choisissez différentes activités que vous aimez pour ne pas vous lasser.</li><li>Choisissez certaines activités que vous pouvez pratiquer dans votre quartier ou à la maison comme la marche et le vélo.</li><li>Limitez le temps passé à regarder la télévision et à l'ordinateur à 90 minutes par jour ou moins. Commencez par réduire quotidiennement le <a href="/Article?contentid=643&language=French">temps passé devant des écrans</a> de 30 minutes par jour.</li></ul><p></p><p></p><h2>Adoptez de bonnes habitudes alimentaires</h2><ul><li>Mangez trois repas par jour. Ne sautez pas de repas – surtout le petit-déjeuner.</li><li>Si vous avez faim entre les repas, prévoyez une collation santé comme du yogourt et des fruits, des morceaux de fruits et de légumes, ou des craquelins au blé entier et du fromage. Vous pouvez manger de une à trois collations santé par jour.</li><li>Mangez lentement et sans distraction comme des devoirs, la télévision et des jeux. Ainsi, vous saurez lorsque vous n'avez plus faim.</li><li>Reportez-vous au document Bien manger avec le Guide alimentaire canadien pour connaître les portions recommandées. Si vous avez des doutes sur la taille des portions, parlez-en avec votre diététiste.</li><li>Mangez plus souvent à la maison et moins au restaurant. </li></ul><p></p><p></p><h2>Faites des choix santé</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_FR.jpg" alt="Du lait et de l’eau" /> </figure> <h3>Boissons</h3><ul><li>Buvez de l'eau. Si vous ne voulez pas d'eau, choisissez des boissons sans sucre.</li><li>N'oubliez pas de consommer les portions recommandées de lait. Choisissez du lait à 2 %, 1 % ou écrémé.</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_FR.jpg" alt="Des fruits, des légumes et du jus" /> </figure> <h3>Légumes et fruits</h3><ul><li>Choisissez des <a href="/article?contentid=1437&language=French">fruits et légumes</a> frais plutôt que des jus, des fruits séchés ou des fruits et légumes en boîte.</li><li>Limitez-vous à un verre de jus par jour.</li><li>Choisissez des fruits en boîte dans du jus plutôt que dans du sirop.</li><li>Utilisez des fines herbes, des épices et du jus de citron pour relever les plats de légumes plutôt que du beurre ou de la crème.</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_FR.jpg" alt="Des produits céréaliers" /> </figure> <h3>Céréales</h3><ul><li>Choisissez des pains aux <a href="/article?contentid=1438&language=French">céréales</a> entières comme le pain de blé entier ou de seigle entier.</li><li>Choisissez des céréales faites de céréales entières. Évitez les céréales sucrées et les granolas.</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_FR.jpg" alt="Du fromage, du lait et du sorbet" /> </figure> <h3>Lait et substituts</h3><ul><li>Choisissez du <a href="/article?contentid=1439&language=French">lait</a> à 2 %, 1 % ou écrémé.</li><li>Choisissez du fromage avec moins de 20 % de matières grasses. L'emballage devrait indiquer 20 % M.G.</li><li>Limitez l'utilisation de crème de table, de crème à fouetter et de crème sure. Choisissez des versions allégées de ces produits.</li><li>Optez pour des sorbets, du lait glacé, du gelato et du yogourt glacé au lieu de la crème glacée.</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_FR.jpg" alt="Du poulet, des œufs, du poisson, des légumineuses et du tofu" /> </figure> <h3>Viandes et substituts</h3><ul><li>Choisissez des morceaux de <a href="/article?contentid=1440&language=French">viande</a> maigres, comme les longes ou les rôtis.</li><li>Retirez tout le gras visible de la viande. Retirez la peau du poulet et de la dinde.</li><li>Choisissez du thon et d'autres poissons en boîte dans de l'eau plutôt que de l'huile.</li><li>Limitez l'utilisation de sauces.</li><li>Essayez les légumineuses, les fèves soya et le tofu comme source de protéines.</li></ul></div></div></div><h2>Petits plaisirs</h2><p>Les petits plaisirs ont leur place dans un mode de vie en santé. Manger un aliment qui fait plaisir une fois de temps en temps fait partie d'un régime équilibré.</p><ul><li>L'important, c'est la modération. Limitez-vous à une ou deux fois par semaine.</li><li>Essayez de ne pas trop garder de tels aliments à la maison.</li><li>Choisissez des petits plaisirs santé si vous le pouvez.</li><li>Permettez-vous des exceptions pour les occasions comme les fêtes.</li></ul><p></p><p></p><h2>Soyez bien dans votre peau</h2><ul><li>N'oubliez pas qu'un corps en santé peut prendre diverses formes.</li><li>Mettez l'accent sur les changements positifs que vous avez adoptés.</li><li>Ne vous pesez pas trop souvent et ne comparez pas des balances différentes.</li><li>Récompensez-vous de vos efforts. Vous le méritez. </li></ul><p></p><p></p><p>Recommandations de votre diététiste :</p><p></p><p>Mises en garde :</p><p></p><p></p><h3>Appelez votre diététiste si vous avez des questions :</h3><p>Nom :</p><p></p><p>Numéro de téléphone :</p><p></p>

 

 

Finding a weight that is right for you1978.00000000000Finding a weight that is right for youFinding a weight that is right for youFEnglishNutritionPre-teen (9-12 years);Teen (13-18 years)BodyNANon-drug treatmentPre-teen (9-12 years) Teen (13-18 years)NA2021-05-11T04:00:00Z7.4000000000000067.90000000000001356.00000000000Health (A-Z) - ProcedureHealth A-Z<p>Eating healthy foods and being physically active are important factors in maintaining a healthy weight. Read about tips for keeping a healthy body weight.</p><p>Health and weight are not connected in the way many people assume. It is possible to have a small body and be unhealthy just as it is possible to have a large body and be in excellent health. We can’t judge a person’s health by only looking at them on the outside. Weight is based on some factors that cannot be controlled, like genetics, side effects from medications and as a result of certain health conditions. However, there are some factors that we can control in order to maintain a healthy weight. These include eating healthy foods, being physically active and having a healthy body image.</p><h2>Tips for living a healthy lifestyle for kids and teens</h2><p>Healthy living is more than just <a href="https://www.aboutkidshealth.ca/Article?contentid=1436&language=English&hub=nutrition">the food your child eats</a>. It is also about their lifestyle. Feeling good about themselves, eating well and being physically active are all part of living a healthy lifestyle. People who live healthy lifestyles come in all shapes and sizes, so your child’s healthy weight will be completely unique to them.</p><p>Here are the four basic guidelines for helping your child achieve and maintain a healthy weight:</p><ul><li>Be active</li><li>Establish healthy eating routines</li><li>Make healthy food choices</li><li>Talk about weight and size in a positive way</li></ul><h2>Key points</h2><ul><li>To achieve and maintain a healthy weight, it is helpful to be active, establish healthy eating routines, make healthy food choices and talk about weight in a positive way.</li><li>Follow the recommendations in Canada's Food Guide, and eat the right balance of vegetables and fruit, whole grain products, and protein foods such as lean meats, eggs, dairy and plant-based protein sources (e.g., chickpeas, lentils, and tofu).</li><li>Treats have a place in a healthy eating lifestyle. Eating treats in moderation is part of balanced eating. In order to keep up with healthy eating choices in the long-term, it is important to be flexible with food choices and include foods you enjoy every day.</li></ul><h2>Be active</h2><ul><li>Encourage your child to <a href="https://www.aboutkidshealth.ca/Article?contentid=642&language=English">be active</a> in every season (spring, summer, fall and winter). Embrace the outdoors and stay active indoors during poor weather.</li><li>Have them participate in activities they enjoy.</li><li>Try increasing their current activity level. Small bouts of active time add up quickly throughout the day.</li><ul><li>Aim for 60 minutes (1 hour) of activities that increase your child’s heart rate and breathing everyday. These 60 minutes can be done in smaller increments (e.g., 15 minutes) and added up throughout the day. It is also good for your child to do several hours of light intensity activities such as playing, walking to or from school, or doing chores.</li></ul><li>Choose different activities that they like so that they look forward to doing them.</li><li>Active transportation is a great way of sneaking in some activity to your child’s day, like walking or riding a bike to school.</li><li>Limit the amount of time your child spends watching TV and playing on the computer to less than 2 hours per day. Start by reducing their current daily <a href="https://www.aboutkidshealth.ca/Article?contentid=643&language=English">screen time</a> by 30 minutes per day (e.g., no screen during mealtimes or before bed).</li></ul><h2>Establish healthy eating routines</h2><ul><li>Your child should eat three meals a day. They should not skip meals, especially breakfast.</li><ul><li>Healthy routines include eating three meals per day and having something to eat approximately every three hours, which can include 1-3 snacks daily.</li></ul><li>Your child should try to eat within half an hour of waking up.</li><li>Between meals, plan for healthy snacks such as yogurt and fruit, cut up vegetables and hummus, or whole grain crackers and cheese. One to three healthy snacks a day can be helpful in preventing getting overly hungry between meals.</li><li>Have your child eat slowly and without distractions like homework, TV or other screens and toys. That way, they can better sense when they are full.</li><li>See <a href="https://food-guide.canada.ca/en/food-guide-snapshot/">Canada's Food Guide</a> for recommended ratios to aim for and examples of foods that are high in helpful nutrients to the body.</li><li>Eat together at home more often. Try to eat out less often.</li><li>Eat home cooked meals with family more 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.jpg" alt="Milk and water" /></figure> <h3>Drinks</h3><ul><li>Choose water. If your child does not want water, have them choose from a variety of sugar-free drinks like unsweetened milk or soy-beverages and sparkling water.</li><li>Add sugar-free flavour-enhancing products, mint or fruits like lemon, lime, cucumber or orange wedges to tap water or sparkling water for additional variety and flavour.</li></ul></div><h3>Vegetables and fruits</h3><ul><li>Choose whole <a href="/article?contentid=1437&language=English">vegetables and fruit</a> with the skin left on for added fiber instead of juice.</li><li>At meal times, fill half the plate with vegetables and fruits.</li><li>Choose vegetables and fruits with a variety of colours, tastes and textures.</li><li>Use herbs, spices and lemon juice to add flavour to vegetables, instead of butter and cream.</li><li>Try out vegetables or fruit with a source of protein for a balanced snack in between meals, like apple with peanut butter spread on top.</li></ul><div class="asset-2-up"> <figure><img src="https://assets.aboutkidshealth.ca/AKHAssets/Body_weight_fruits_veggies.jpg" alt="Fruits, vegetables and juice" /> </figure> <figure> <img src="https://assets.aboutkidshealth.ca/AKHAssets/Canadas_Food_Guide_Fruits_Veggies.jpg" alt="Food plate, vegetables" /> </figure> </div><h3>Whole grain products and starchy vegetables</h3><ul><li>Choose whole grain breads such as whole grain wheat and whole rye for added fiber. Choose cereals made from whole grains to help increase your fiber intake.</li><li>Try not to eat cereals or granola with a lot of added sugar or fat.</li><li>At meal times, fill one quarter of the plate with <a href="/article?contentid=1438&language=English">whole grains</a> and starchy vegetables like potatoes and corn.</li></ul><div class="asset-2-up"> <figure><img src="https://assets.aboutkidshealth.ca/AKHAssets/Body_weight_grains.jpg" alt="Grain products" /> </figure> <figure> <img src="https://assets.aboutkidshealth.ca/AKHAssets/Canadas_Food_Guide_Carbohydrates.jpg" alt="Food plate, grains" /> </figure> </div><h3>Protein foods</h3><ul><li>At meal times, fill one quarter of the plate with <a href="/article?contentid=1439&language=English">protein foods</a>.</li><li>Offer your child plant-based protein foods more often such as legumes, nuts, seeds, tofu and fortified soy beverages.</li><li>Choose leaner cuts of meat, such as loins and rounds, or trim visible fat. Chicken and turkey are lean choices if you take the skin off before cooking them.</li><li>Choose tuna and other fish canned in water instead of oil.</li><li>Limit the use of gravy and cream-based sauces.</li></ul><div class="asset-2-up"> <figure><img src="https://assets.aboutkidshealth.ca/AKHAssets/Body_weight_protein.jpg" alt="Milk, cheese, yogurt, chicken, fish" /> </figure> <figure> <img src="https://assets.aboutkidshealth.ca/AKHAssets/Canadas_Food_Guide_Proteins.jpg" alt="Food plate, protein" /> </figure> </div><h2>Treat foods</h2><p>Eating treats occasionally is part of balanced eating and helps prevent us from feeling deprived.</p><ul><li>The key is moderation. If your child eats treats regularly, try decreasing how often they have them.</li><li>You can decrease snacking on treats by not keeping too many treats in the house. If healthy foods that your child enjoys are visible at home, like berries and yogurt or cucumbers with a yogurt-based dip, your child will eat these foods more often.</li><li>Role model healthy eating for your child/children by eating healthy treats that you enjoy.</li><li>Choose healthier treats if you can, or modify treats to make them more nutrient dense. Instead of serving two scoops of ice cream, give your child one scoop with protein-rich nuts and berries as toppings.</li><li>Enjoy treats without guilt during holidays and other special events. Treats served on special occasions, like birthday cake, can be important because food plays a role in our emotional health. If we allow ourselves and our children to eat treat foods sometimes, we will be better able to enjoy moderate amounts of treat foods when we do have them.</li></ul><h3>TRUE or FALSE - Avoid treats to maintain a healthy body weight?</h3><div class="asset-video"> <iframe src="https://www.youtube.com/embed/videoseries?list=PLjJtOP3StIuVhnlhoHNRqwzjJKB0pBimj" frameborder="0"></iframe> <br></div><p>For more videos from SickKids experts in collaboration with Youngster, visit <a href="https://www.youtube.com/channel/UCoKMd2cYwegtZX19uHdNLQA">Youngster on YouTube</a>.</p><h2>Talk about weight and body size in a positive way</h2><ul><li>Remember that healthy bodies come in different shapes and sizes.</li><li>Focus on the positive changes your child has made to their lifestyle.</li><li>Do not have your child weigh themselves often. Do not compare different scales.</li><li>Reward your child’s efforts with non-food rewards. Their hard work deserves to be recognized.</li><li>Be a healthy role model. If you are positive about your body, your child will be more positive about their body. If you practice healthy eating routines, your child is more likely to practice them too.</li></ul></div></div><h2>Further information</h2><p>Visit <a href="https://meant2prevent.ca/">Meant2Prevent</a> to find more resources about the importance of healthy living and lifestyle habits.</p><p> <a href="https://meant2preventkitchen.ca/">www.meant2preventkitchen.ca</a></p><p>For some healthy recipe videos, watch SickKids dietitians make:</p><ul><li> <a href="https://www.youtube.com/watch?v=0f7LC0_XkrI">Banana Mango Chocolate Smoothie</a></li><li> <a href="https://www.youtube.com/watch?v=IijC5afS1qs">Homemade Dips</a></li><li> <a href="https://www.youtube.com/watch?v=hEeB03H6VGY">Protein Cookie Dough Bites</a></li><li> <a href="https://www.youtube.com/watch?v=FlnCY_UDYGA">Breakfast on the go</a></li></ul>healthybodyweighthttps://assets.aboutkidshealth.ca/AKHAssets/Body_weight_fruits_veggies.jpgFinding a weight that is right for youFalse

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