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Weight Management for Teens

break meal one time every 1 to 2 weeks after good habits are in place.
  • Be a good role model:
    • Weight management is a family issue, not just your teen's issue.
    • Set a good example for your teen. If your teen cannot eat or drink something, then you should not either.
    • Control your own portion size as you would make your teen do.
  • Serve healthy foods:
    • Serve your family foods that are healthy and low in calories. Suggest eating an apple instead of a slice of cake.
    • Serve milk or water with meals and snacks. Limit your teen's juice and other flavored drinks to no more than 8 ounces a day.
  • Encourage activity:
    • An hour of physical activity each day is a very good way for your teen to lose weight. Encourage your teen to play outside. Join a community physical activity program such as YMCA or YWCA, Boys and Girls Club, or an after-school physical activity program.
    • Limit screen time to 1 to 2 hours each day. This includes TV, cell phone, computer, and video games.
    • Try interactive video games to increase your teen's activity. There are video and computer games that include activities like dance and sports.
    • Get the whole family involved. Get everyone a pedometer to track how many steps you take in a day. Find fun things that the whole family can do. Outdoor activities like walking, hiking, biking, and tennis burn a lot of calories.

  • What will the results be?


    By knowing and understanding BMI, you will be able to help your teen keep a healthy weight for their age. This will help delay or prevent some health problems in the future. ‚  

    What changes to diet are needed?


    Your teens body needs a balance of foods to: ‚  
    • Get quick energy. These are mainly carbs.
    • Help grow and fix the body. These are mainly proteins.
    • Give long-term energy. These are mainly fats.

    What foods are good to eat?


    • Grains are a good source of carbs and fiber. Try to give your teen whole grain, high fiber foods each day. These are things like bread, cereals, brown rice, or pasta.
    • Fruits and vegetables are good sources of fiber, vitamins, and minerals. Try to pick many kinds and colors. Buy them fresh or frozen, not processed or canned.
    • Milk is a good source of protein and some vitamins and minerals. Most teens with a weight problem should choose low fat (1%) or fat-free milk. Give your teen nonfat or low-fat cheeses. Limit ice creams, yogurt, and other dairy products that can be loaded with sugar.
    • Meats and beans are good sources of protein, iron, and fiber. Give your teen more low-fat or lean meats like chicken, turkey, and fish. Eggs and peanut butter are good sources of protein as well. Dried peas, beans, and lentils are also good. Fatty fish, like salmon, tuna, mackerel, herring, and trout, are good to eat and have healthy omega-3 fats.
    • Good fats can protect and grow your teens body well. These are found in fish, nuts, and avocados. Try using olive oil, safflower oil, and low-sodium and low-fat salad dressing and mayonnaise as toppings. Use canola, olive, or peanut oil for cooking and avoid vegetable oil. Other healthy oils include corn, sunflower, and soybean oils.

    What foods should be limited or avoided?


    • Limit sweets such as candy, sweetened sodas, and other drinks.
    • Limit fatty foods such as desserts, fried foods, and chips.
    • Cut back on solid fats, like shortening, butter, lard, and margarine.
    • Limit processed meats and most processed foods.
    • Trans fats should be avoided.
    • Limit eating out. If you choose to eat out, ask for the nutritional facts. Choose healthy items and watch the portion size. Split large portions between family members or take part home for some other meal.

    Will there be any other care needed?


    • Your doctor may order special tests for cholesterol, diabetes, and liver disease.
    • Visit a registered dietitian if you would like more personalized advice.

    What problems could happen?


    • Adult obesity
    • Teasing from peers
    • Low mood or self-esteem
    • Anxiety
    • Muscle pain, joint pain, or arthritis
    • Sleep apnea
    • Health problems like diabetes, high cholesterol, high blood pressure, heart or kidney problems

    When do I need to call the doctor?


    • Not losing weight even with proper diet and exercise
    • Upset stomach and throwing up
    • Tired and weak
    • Shortness of breath with activity
    • Low mood and less interest in daily activities
    • Poor sleep
    • Stools that are too hard or loose

    Where can I learn more?


    KidsHealth ‚  
    http://kidshealth.org/teen/food_fitness/dieting/lose_weight_safely.html# ‚  
    KidsHealth ‚  
    http://kidshealth.org/parent/general/body/bmi_charts.html ‚  
    National Institute of Diabetes and Digestive and Kidney Diseases ‚  
    http://www.niddk.nih.gov/health-information/health-topics/weight-control/take-charge-your-health/Pages/take-charge-your-health.aspx ‚  

    Last Reviewed Date


    2015-08-17 ‚  

    List_set bdysylist


    • Diet
    • Healthy Living
    • Pediatric

    Consumer Information Use and Disclaimer


    This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

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