Fat-free or low-fat yogurt is also a good source of dairy food. If you can’t digest lactose-the sugar in milk that can cause stomach pain or gas-choose lactose-free milk or soy milk with added calcium. Power up with low fat or lean meats like turkey or chicken, and other protein-rich foods, such as seafood, egg whites, beans, nuts, and tofu.īuild strong bones with fat-free or low-fat milk products. Adding tomato and spinach-or any other available greens that you like-to your sandwich is an easy way to get more veggies in your meal.Ĭhoose whole grains like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice.Ĭhoose whole grains, like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal. Dark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber. Make half of your plate fruits and vegetables. Try to replace foods high in sugar, salt, and unhealthy fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods. Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. A doctor or dietitian may be able to tell you if you need to lose weight and how to do so in a healthy way. If you think you need to lose weight, talk with a health care professional first. If you smoke, which increases your risk of heart disease, cancer, and other health problems, quit smoking as soon as possible. If you make yourself vomit, or use diet pills or laxatives to control your weight, you could have signs of a serious eating disorder and should talk with your health care professional or another trusted adult right away. Smoking, making yourself vomit, or using diet pills or laxatives to lose weight may also lead to health problems. Unhealthy dieting could also affect your mood and how you grow. In fact, unhealthy dieting could get in the way of trying to manage your weight because it may lead to a cycle of eating very little and then overeating because you get too hungry. These approaches to losing weight could be unhealthy because they may leave out important nutrients your body needs. Some teens try to lose weight by eating very little cutting out whole groups of foods like foods with carbohydrates, or "carbs " skipping meals or fasting. How should you manage or control your weight? The number of calories you need depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are, which may not be the same every day. How many calories does your body need?ĭifferent people need different amounts of calories to be active or stay a healthy weight. Calories from food and drinks give you that energy. Balancing the energy you take in through food and beverages with the energy you use for growth, activity, and daily living is called "energy balance." Energy balance may help you stay a healthy weight. Throughout the day, you use energy from the battery to think and move, so you need to eat and drink to stay powered up. Think of food as energy to charge up your battery for the day. Your body needs energy to function and grow. But small changes in your eating and physical activity habits may help you reach and stay a healthy weight. Did you know?Ībout 20 percent of kids between 12 and 19 years old have obesity.
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