Finding and keeping a healthy body weightFFinding and keeping a healthy body weightFinding and keeping a healthy body weightEnglishNutritionPre-teen (9-12 years);Teen (13-18 years)BodyNANon-drug treatmentPre-teen (9-12 years) Teen (13-18 years)NA2009-11-06T05:00:00ZStacey Segal, MSc, RD;Jennifer Buccino, MEd, RD, CDE;Kellie Welch, RD5.0000000000000078.0000000000000725.000000000000Health (A-Z) - ProcedureHealth 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><h3>Drinks</h3><ul><li>Choose water. If you do not want water, choose from a variety of sugar-free drinks.</li><li>Remember to get your recommended servings of milk. Choose 2%, 1% or skim milk.</li></ul> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_drinks_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_fruits_veggies_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_grains_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_milk_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_meat_EQUIP_ILL_EN.jpg" alt="" /> </figure> <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.</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>
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)NA2009-11-06T05:00:00ZStacey Segal, MSc, RD;Jennifer Buccino, MEd, RD, CDE;Kellie Welch, RD5.0000000000000078.0000000000000725.000000000000Health (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://www.canada.ca/fr/sante-canada/services/guides-alimentaires-canada.html">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="https://akhpub.aboutkidshealth.ca/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="https://akhpub.aboutkidshealth.ca/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><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> <figure><img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_drinks_EQUIP_ILL_FR.jpg" alt="" /> </figure> <h3>Légumes et fruits</h3><ul><li>Choisissez des <a href="https://akhpub.aboutkidshealth.ca/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> <figure><img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_fruits_veggies_EQUIP_ILL_FR.jpg" alt="" /> </figure> <h3>Céréales</h3><ul><li>Choisissez des pains aux <a href="https://akhpub.aboutkidshealth.ca/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> <figure><img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_grains_EQUIP_ILL_FR.jpg" alt="" /> </figure> <h3>Lait et substituts</h3><ul><li>Choisissez du <a href="https://akhpub.aboutkidshealth.ca/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> <figure><img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_milk_EQUIP_ILL_FR.jpg" alt="" /> </figure> <h3>Viandes et substituts</h3><ul><li>Choisissez des morceaux de <a href="https://akhpub.aboutkidshealth.ca/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> <figure><img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_meat_EQUIP_ILL_FR.jpg" alt="" /> </figure> <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 and keeping a healthy body weight1978.00000000000Finding and keeping a healthy body weightFinding and keeping a healthy body weightFEnglishNutritionPre-teen (9-12 years);Teen (13-18 years)BodyNANon-drug treatmentPre-teen (9-12 years) Teen (13-18 years)NA2009-11-06T05:00:00ZStacey Segal, MSc, RD;Jennifer Buccino, MEd, RD, CDE;Kellie Welch, RD5.0000000000000078.0000000000000725.000000000000Health (A-Z) - ProcedureHealth 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><h3>Drinks</h3><ul><li>Choose water. If you do not want water, choose from a variety of sugar-free drinks.</li><li>Remember to get your recommended servings of milk. Choose 2%, 1% or skim milk.</li></ul> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_drinks_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_fruits_veggies_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_grains_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_milk_EQUIP_ILL_EN.jpg" alt="" /> </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> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/Body_weight_meat_EQUIP_ILL_EN.jpg" alt="" /> </figure> <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.</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>healthybodyweighthttps://assets.aboutkidshealth.ca/akhassets/Body_weight_fruits_veggies_EQUIP_ILL_EN.jpgFinding and keeping a healthy body weight

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