Your doctor may also refer you to a dietitian, who can design a healthy eating plan for you.
If you’re a female from age 9 to 18 or a boy age 9 to 13, you should eat 5 ounces (140 g) equivalents each day. Males 14 to 18 should eat 6. 5 ounces (180 g) equivalents. [3] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source These portions may be smaller than you’re used to eating. For instance, 1 ounce (28 g) is equal to 1/3 or 1/4 of a can of tuna (depending on the size), 1 egg, or 1/3 to 1/4 of a hamburger patty (depending on the size). For beans, 1/4 of a cup is considered 1 ounce (28 g). So, for instance, if you ate a hamburger patty, that could be most of your protein for the day at 3 ounces (85 g) to 4 ounces (110 g). [4] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Other healthy options include tomato slices with cottage cheese or bell pepper strips with hummus. If you’re in the 9 to 18 age group, you should be getting 1. 5 cups (350 mL) to 2 cups (470 mL) of fruit a day. [6] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Males 9 to 13 should get 2. 5 cups (590 mL) of veggies, and those 14 to 18 should get 3 cups (710 mL). Females from 9 to 13 should get 2 cups (470 mL) a day, while those 14 to 18 should get 2. 5 cups (590 mL). [7] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Females 9 to 13 should be eating 5 ounces (140 g) equivalents of grains each day, while girls 14 to 18 should be eating 6 ounces (170 g). Males 9 to 13 should eat 6 ounces (170 g), while 14- to 18-year-olds should eat 8 ounces (230 g). At least half of those grains should be whole grains. [9] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source 1 ounce (28 g) of grains is considered one slice of bread, 1. 5 cups (350 mL) of cooked rice, 1. 5 cups (350 mL) of cooked pasta, 1 cup (240 mL) of cereal. [10] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
If you’re in the 9-18 age range, you should be getting 3 cups (710 mL) of dairy a day. 1 cup (240 mL) can mean 1 cup (240 mL) of milk or yogurt, but it can also mean an 1 ounce (28 g) or 2 ounces (57 g) of hard or processed cheese. [12] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
If you don’t like plain water, try adding a slice of orange or just a splash of juice to help give it flavor.
However, if you’re not used to exercising, you can start smaller. Start with what you can do, and work up to more.
For instance, you could say to your parents, “I don’t feel like I’m at a healthy weight, and I’d like to make some changes. What do you think about getting the whole family involved? I think we could all be a little healthier. "
If your parents aren’t much into cooking, maybe you can learn a few simple, healthy meals to cook for your family once and a while. For instance, baking fish in the oven is fairly simple, and perhaps you can learn how to boil vegetables. If you’re interested, ask your parents if you can take a basic cooking class.
Include a little bit of protein, whole grains, and a fruit or veggie if you can. For instance, try a bowl of oatmeal with some low-fat yogurt and blueberries. You could also have whole-grain toast with boiled eggs and a side of strawberries. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
One way you can deal with stress is to write about it. Keep a journal, and at the end of the day, write about what’s bothering you that day. Just writing it can help take a load off your mind. [28] X Research source You can also try meditation or deep breathing. It’s not as crazy as it sounds. [29] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Deep breathing is literally just taking a moment to focus on your breathing. Close your eyes. Focus only on your breathing. Breathe in slowly through your nose, counting to four in your head. Hold your breath for four counts, then breathe out slowly. Try to block out any other sensations or thoughts. Continue breathing this way for a couple of minutes until you feel yourself calming down.
For instance, instead of “eat healthier,” you could try goals such as “trade one sweet snack for a fruit every day,” “eat three helpings of vegetables each day,” or “cut out three sodas per week. "
