AboutKidsHealth for Teens



Maintaining a healthy body weightMMaintaining a healthy body weightMaintaining a healthy body weightEnglishTransplant;NephrologyTeen (13-18 years)KidneysRenal system/Urinary systemProcedures;Conditions and diseasesTeen (13-18 years)NA2017-11-30T05:00:00Z000Flat ContentHealth A-Z





Maintaining a healthy body weight2735.00000000000Maintaining a healthy body weightMaintaining a healthy body weightMEnglishTransplant;NephrologyTeen (13-18 years)KidneysRenal system/Urinary systemProcedures;Conditions and diseasesTeen (13-18 years)NA2017-11-30T05:00:00Z000Flat ContentHealth A-Z<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 Eating Well with Canada's Food Guide.</p><p>Here are four basic things to remember about achieving and maintaining a healthy weight:</p><ul><li>Be active.</li><li>Set healthy eating patterns.</li><li>Make healthy food choices.</li><li>Feel good about yourself.</li></ul> <figure> <img src="https://assets.aboutkidshealth.ca/akhassets/TTC_Trans_S2_3_PBR.jpg" alt="Teen girl stretching at home" /> </figure> <h2>Be active</h2><ul><li>Try to be active every season. </li><li>Try increasing your current activity level by 30 minutes a day to start.</li><li>After checking with your transplant team or physiotherapist, aim for 60 minutes of moderate to vigorous activity every day. Choose vigorous activities at least three days a week.</li><li>Do activities that build muscles and bones at least three days a week.</li><li>Combine aerobic and strengthening activities to improve your health and wellbeing. Different activities will also stop you getting bored.</li><li>Choose some activities that you can do in your neighbourhood or at home, for instance walking, biking, swimming or doing a gym class.</li><li>Limit the amount of time you spend watching TV and playing on the computer to 90 minutes a day or less.</li><li>Start by reducing your current daily screen time by 30 minutes a day.</li></ul><p>For more information, take a look at Health Canada's <a target="_blank" href="http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/06paap-eng.php">physical activity tips for 12- to 17-year olds</a> and for <a href="https://www.canada.ca/en/public-health/services/health-promotion/healthy-living/physical-activity/physical-activity-tips-adults-18-64-years.html" target="_blank">adults aged 18 to 64</a>. You can also check out some tips to build physical activity into your daily routine after receiving a solid organ transplant.</p><h2>Establish healthy eating patterns<br></h2><ul><li>Eat three meals a day.<br></li><li>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, chopped fruit and vegetables or whole wheat crackers and cheese.</li><li>One to three healthy snacks a day are ok.</li><li>Eat slowly and without distractions such as homework, TV or games. That way, you will know when you are full.</li><li>Eat at home more often. Try to eat out less often.</li><li>See <a target="_blank" href="http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php">Eating Well with Canada's Food Guide</a> for common portion sizes. If you aren't sure about portion sizes, talk to your dietitian.</li></ul><h2>Make healthy food choices<br></h2><p>The table below to find out how many servings of food teens should have each day according to Canada’s Food Guide. There are different guidelines for teenage girls and boys.</p><table class="akh-table"><thead><tr><th>Food</th><th>Girls</th><th>Boys</th></tr></thead><tbody><tr><td>Vegetables and fruit</td><td>7</td><td>8</td></tr><tr><td>Grain products</td><td>6</td><td>7</td></tr><tr><td>Milk and alternatives</td><td>3 to 4</td><td>3 to 4</td></tr><tr><td>Meat and alternatives</td><td>2</td><td>3</td></tr></tbody></table><p></p><h3>Drinks</h3><ul><li>Choose water. If you don’t want water, choose from a range of sugar-free drinks.</li><li>Remember also to get your recommended servings of milk each day. Choose 2%, 1% or skim milk.</li></ul><h3>Vegetables and fruit</h3><ul><li>Choose fresh fruits and vegetables instead of juice and dried or canned fruit. </li><li>Choose fruit canned in juice instead of syrup. </li><li>Limit juice to one glass a day. </li><li>Add flavour to vegetables with herbs, spices or lemon juice instead of butter and cream.</li></ul><h3>Grain products (breads and cereals)</h3><ul><li>Choose whole grain 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><h3>Milk and alternatives</h3><ul><li>Choose 2%, 1% or skim milk.</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. If you do use them, choose low-fat versions.</li><li>Instead of eating ice cream, choose sherbets, ice milk, gelato and frozen yogurt more often.</li></ul><h3>Meat and alternatives (such as beans, nuts, seeds and eggs)</h3><ul><li>Choose leaner cuts of meat, such as loins and rounds.</li><li>Cut away visible fat from meat. Remove the skin from chicken or turkey.</li><li>Choose tuna and other fish canned in water instead of oil. Limit the use of gravy and sauces.</li><li>Try having legumes (beans and peas), soybeans, and tofu as a source of protein.</li></ul><h3>Treats</h3><p>Treats do have a place in a healthy eating plan! Eating a treat every once in a while is part of balanced eating.</p><ul><li>Limit yourself to one or two treats a week – moderation is key.</li><li>Try not to keep too many treats in the house.</li><li>Choose healthier treats if you can.</li><li>Make exceptions for special occasions that may involve treats, such as parties, holidays and other 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 and don’t compare your weight on different scales.</li><li>Reward yourself for your efforts. You deserve it!</li></ul>