The trenagers Weight management for teenagers family meals go beyond weight management. By staying hydrated, people can stave off those mistaken hunger pangs. Lots of chains put nutrition facts on their websites.

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Weight management for teenagers -

Be creative and work with whoever does the cooking at home to find healthy choices you can enjoy. The specific amount of vegetables you should eat depends on how many calories you need each day.

A healthy eating plan includes a colorful mix of vegetables. Apples, bananas, berries, and other fruits are packed with vitamins, minerals, water, and fiber.

These nutrients help your mind and body perform at their best. For example, oranges and grapefruits are good sources of vitamin C , an important vitamin that helps you grow. It also helps repair your body, heal cuts, and protect you from diseases.

At least half of your fruit should come from whole fruit, rather than juice. This can include fresh whole fruits as well as canned, frozen, or dried fruits—like raisins, dried apricots, and prunes—with no added sugar. An apple is a tasty snack packed with nutrients your body needs. Grains such as oats, barley, farro, and brown rice are great sources of fiber and several B vitamins.

Minerals like calcium, potassium, and magnesium are also found in several grains and help your body build strong bones and muscles. At least half, or even more, of the grains you eat each day should be whole grains , rather than refined grains —also called processed grains.

Eating whole grains that are high in fiber may make you feel full sooner during meals or when having snacks. This might help you consume fewer calories and manage your weight. Refined grains have less fiber and other nutrients and often have added sugar or salt.

Certain grains—such as wheat, barley, and rye—contain a protein called gluten. For people who have been diagnosed with celiac disease , eating foods that have gluten can damage the small intestine and cause long-lasting digestive problems.

If you have been diagnosed with this disease, be sure to check food labels and choose gluten-free options. Some people who do not have celiac disease may be sensitive to gluten, which means they have digestive problems after eating gluten.

Protein is essential for building bones, muscles, cartilage, skin, blood, and hormones. Protein contains nutrients called amino acids that are important for your growth and health.

Many foods high in protein also provide iron , zinc , and other key nutrients. Unsalted nuts and seeds—including almonds, cashews, pumpkin seeds, and nut butters such as peanut butter—are sources of protein.

But you may need to avoid certain nuts and seeds if you are allergic to them. Dairy products can help you build strong bones and teeth, especially during your teen years. These foods and beverages provide many nutrients, including calcium , magnesium, potassium, zinc, vitamin A, and vitamin B Dairy products are the most common source of vitamin D , which is essential for building bones and a strong immune system.

Teens ages 14 to 18 should try to consume about 3 cups a day of dairy products, such as fat-free or low-fat milk, yogurt, and cheese. Some plant-based beverages—such as those made with rice, almonds, oats, or coconut—may be good sources of calcium.

Good question! Many teens do not consume enough of important nutrients essential for their health. Calcium can help you build strong bones and teeth.

This is really important because your body will build a lot of your bone mass before your early twenties. Some sources of calcium are fat-free or low-fat milk, yogurt, and cheese; vegetables such as spinach, taro root, and turnip greens; and plant-based beverages and yogurt products with added calcium.

Vitamin D also helps to keep bones healthy. Vitamin D is added to several foods and drinks, such as some dairy products, orange juices, and plant-based beverages and yogurt products.

Other sources of vitamin D include salmon, mushrooms, and tuna. Potassium helps your kidneys, heart, and muscles work properly. Some sources are beans, baked potatoes, peppers, jackfruit, citrus fruits, berries, and bananas. Fiber helps you have regular bowel movements and feel full.

It also may help you have a lower risk for heart and kidney diseases. Dietary fiber is only found in plant foods, such as some whole grains, fruits, and vegetables. People of all ages should choose foods and beverages that are low in added sugars, saturated fats, and sodium.

Some foods, like fruits, are naturally sweet. Other foods and drinks are sweet because sugar is added to them. Sugar-sweetened foods and drinks have lots of extra calories but no added nutrients.

For example, if you take in 2, calories a day, fewer than of those calories should come from added sugars. One can of soda often has calories from sugar! Some types of fat—like liquid olive oil, canola oil, or other vegetable oils—can be healthy in small amounts.

However, saturated fats are not healthy. Saturated fat is often solid at room temperature, such as butter and the fat inside or around meat.

But some products that are liquid at room temperature, such as coconut oil and whole milk, are also high in saturated fat.

Learn how to cut down on saturated fat and still enjoy the foods you love. Here are a few tips for limiting saturated fat in the foods and beverages you consume.

Your body needs a small amount of sodium each day, but most Americans consume too much. Many snacks, desserts, and meals such as pizza are very high in sodium.

Consuming too much sodium can raise your risk of developing high blood pressure , which is unhealthy for your heart and your body in general. Teens should try to consume less than 2, mg of sodium per day, which is just 1 teaspoon of table salt.

This amount includes the salt in ready-to-eat food and also the salt you add when cooking or eating your food. Before making any changes to your eating plan, check with your parents, guardian, or health care professional to make sure these options are right for you.

A health care professional can help you develop a plan that is tailored to your needs and preferences. Physical activity should be part of your daily life, whether you play sports, take physical education P. classes in school, do chores, or get around by biking or public transportation. Taking a walk can be great for your health, if you are able to do so safely.

The benefits of regular physical activity can include 5. Current physical activity guidelines recommend teens do at least 60 minutes 1 hour of physical activity every day, including 5. The Move Your Way campaign from the U. Department of Health and Human Services includes other tips and ideas PDF, 7.

Teens spend much of their day sitting down in classes or doing homework. Spending time on your smartphone, on the couch watching TV, or playing video games can add even more hours of inactivity to your day.

Try to limit your screen time to less than 2 hours each day, not counting time spent on your homework or your job after school. Routine chores, like cleaning your room or taking out the trash, may not get your heart rate up the way biking and running do, but they keep you moving.

Fitness apps that you can download onto your computer, smartphone, or other mobile device can help you keep track of how active you are each day.

Like healthy eating and getting enough physical activity, getting enough sleep is essential to your physical and mental health. You need to get enough sleep to do well at school and work, drive safely, and fight off infection. Not getting enough sleep may also affect your mood and ability to make decisions, and lead to gaining excess weight.

Teens should aim for 8 to 10 hours of sleep each night. Developing healthy sleeping habits can help. If you can, try to. If you are worried about your weight, talk with a health care professional. To find out if you are at a healthy weight, a health care professional will consider many factors, such as.

This online tool from the Centers for Disease Control and Prevention lets you calculate your BMI and BMI-for-age percentile, which compares your BMI with growth charts for teens based on your age and sex. If your health care professional advises you to lose weight, work together to develop a plan for reaching and staying at a healthy weight.

Depending on your age and how fast you are growing, you may not need to lose weight—only gain weight more slowly. Your health care professional or a specialist in weight loss or healthy eating—such as a registered dietitian —can help you develop a healthy eating plan tailored to your needs and preferences.

If you have a lot of excess weight, or if you have health problems because of your weight, your health care professional may also talk with you about additional options for losing weight, such as weight-loss medicines and weight-loss surgery.

Weight loss is a popular topic. But some methods you may hear about can be harmful if you try them on your own—without being supervised by a health care professional.

During your teen years, your body needs energy, vitamins, and minerals to grow and work properly. Some approaches to losing weight can lead to a cycle of eating too little and then eating too much because you get too hungry. These methods can also affect your mood and how you grow.

Changing your habits can be challenging. And developing new habits takes time. Use the tips below to stay motivated and meet your goals. You can do it! Changing too much too fast may limit your chances of success. Are unhealthy snack foods at home tempting you?

Do you overeat to help manage stress related to your family or your future? How can you change these habits? If you drink sugar-sweetened beverages every day, try replacing some of them with water. Once you are drinking fewer of these beverages for a while, try cutting out all of them.

Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another. Get a friend at school, someone at home, or a coworker at your job to support your new habits.

Ask a friend, brother or sister, parent, guardian, or coworker to help you make changes and stick with your new habits. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health.

NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.

Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. NIDDK would like to thank: Aaron S. Kelly, Ph. Maintaining a moderate weight also reduces pressure on the joints, which can help reduce the pain that comes with some types of arthritis.

A research paper states that people with psoriatic arthritis who also have obesity are less likely than those with a lower body mass index BMI to reach minimal disease activity. When trying to lose weight, people — especially teens — need to ensure that they are getting their recommended daily quota of nutrients.

Not doing so could affect their growth and development. Teens who are aiming to lose weight should be careful to do so while still eating enough to meet their caloric needs. This reduces the risk of nutrition negatively affect their education.

Disordered eating may also be a concern for some teens, as eating disorders occur most frequently in this age group. By adhering to the following tips, teens can maintain a moderate weight in a way that avoids disordered eating and helps build lifelong healthy habits.

Anyone who is concerned that they or someone they know may be experiencing disordered eating can find a list of symptoms on the National Eating Disorders Association website, along with a confidential helpline, text option, and chat support services. A teen and any family members who may be supporting them in their weight loss or maintenance goal can adopt the following habits.

Instead of reaching for a candy bar or bag of chips, the NIDDK recommends recharging with a piece of fruit, some baby carrots, or some hummus with a selection of sliced vegetables. Some people may reach for food when they do not know what else to do. Instead of snacking when bored, people should try to find hobbies and activities that can distract them.

Some examples of activities to try include walking the dog or helping with chores. A paper recommends mindful eating as a way of promoting healthy eating behaviors.

Mindfulness is a practice based on Zen Buddhism. For example, instead of ice-cream or baked desserts, a person could opt for a banana or another naturally sweet fruit. They can also be high in saturated fats.

Although someone can eat these occasionally, teens should make sure that they do not form the basis of their diet. A study suggests that teens are less likely to diet, binge eat, and attempt to control their weight in unhealthy ways if their parents support them in their healthy eating goals by demonstrating healthy eating habits and the importance of being active rather than having weight-focused conversations.

One of the best ways to lose weight or maintain a moderate weight is for a person to consume fewer calories than they burn each day. Being active is a great way to burn more calories, and the United States Department of Health and Human Services recommends that teens aim for at least 60 minutes of moderate-to-vigorous activity per day.

As well as aiding weight loss, physical activity can help improve cognition, bone health, overall fitness, and heart health. It can also reduce the risk of developing depression.

Teens need fats to develop and grow. Dietary fat needs are higher for children than adults, yet people often avoid fats when trying to lose weight. Some fats are better for health than others. Instead of cutting out fat entirely, teens should try to opt for healthy unsaturated fats, such as avocado, olive oil, nuts , seeds, and oily fish.

Some studies suggest that there may be a link between insufficient sleep and having a higher weight. Other studies suggest that teens require more sleep than adults, with a recommendation of 9—10 hours sleep per night.

Teens should, therefore, make sure that they get adequate sleep to maintain a moderate weight. For example, instead of eating an entire sharer bag of chips in one sitting, consider splitting it up into smaller portions. Consuming smaller portion sizes will decrease the number of calories a person eats in a day, which can, in turn, help aid weight loss.

One downside of trying to lose weight is that people may worry about feeling hungry. With vegetables containing fewer calories per grams than most other food types, they also have the added benefit of being high in vitamins , minerals, and fiber, which can help a person feel more satiated after eating.

Making changes slowly can be more effective than changing a lot of different things at once. By setting small goals and making small changes, people are more likely to succeed.

Teens should make sure that their goals are realistic to allow them to stick to their routine in the long term. By staying hydrated, people can stave off those mistaken hunger pangs. It may also be useful for people to drink a glass of water before every meal to help boost feelings of fullness.

Cutting out certain foods entirely can make a person want them even more. So, if a person avoids all treats, they may begin to feel resentful, which may mean that they do not see success with their weight goals.

People should try to be mindful of how many calories they are drinking. Sodas, energy drinks, and many other beverages have added sugar, which can contribute to a person consuming many more calories than they realize. It is important that people stop eating when their body tells them that they are full.

People may consume unnecessary calories by eating even after they are no longer hungry because there is a widespread belief that people should empty their plates. If a person is short on time, they could choose a piece of fruit, such as an apple or a banana, to take with them.

It can be disheartening to not see much of a difference immediately, but weight loss takes time and should be more about making lifestyle changes and becoming healthier than the numbers on the scales.

When people hit their weight goals, they should celebrate them.

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