Healthy Eating Keeps you Slim

I know I said I wouldn’t try to change your eating habits too much, but as a mother and nutritionist, I just can’t help putting in a plug for healthy food. In my experience most teenagers don’t go out of their way to find nutritious food. My own daughter only eats beige foods (nothing green or yellow). I know I can’t get you to eat carrots instead of fries, but how about giving some fresh fruits and vegetables a chance? They have few calories. If you like quantity eating, you can eat as much as you like of them. You may find out you like them.

You now know that fat makes you fat. Not only does it have the most calories, but it is also stored faster than other foods. Keep your eye on the fried foods (chicken, fish, crisps, potatoes)—they are the real killers. Literally. Fat has been linked with many adult diseases such as heart failure and high blood pressure. Stay healthy and limit the fat.

To be healthy, it is a good idea to eat a variety of foods every day. You should eat the following foods every day for your growing bodies. Check yourself and see how close you get to the goal.

For a balanced diet

Food Group Minimum Daily Number of Servings

Selecting foods from the different groups listed above ensures that you are getting all the nutrients you need to keep your body healthy. Eliminating even one food group from your diet means that you are missing some important vitamins and minerals. Over time, this lack of vitamins and minerals may cause unhealthy symptoms and even sickness.

Fine-Tuning your Plan

Have you filled out all the lists? If not, please go back and do it. It is so important to take the time to look at yourself, your feelings about losing weight, and your daily habits. Once you have, you are ready to plan the rest of your life. But let’s just start with one day at a time!

Change doesn’t happen in just one day or one month—even when you are highly motivated. Always make the easiest changes first. If you are not ready to exercise yet, start with reducing the calories. Or maybe it’s easier for you to exercise than limit your food. That’s fine too.

Think about your schedule for tomorrow. What are you doing? Where will you be when you eat? Who will you be eating with? Do you know any specific times of the day that might be particularly difficult? Will you be tempted to overeat? Think about all of these things before you sit down and write out your food choices.

Based on your past habits and favourite foods, what have you been eating for breakfast? Is that what you want tomorrow? Remember, you are either going to cut down your calories by 500, burn them through exercise, or do a combination of both. What will it be? In the morning, are you going to change your breakfast at all? Will it be different in terms of a substitution, or have you decided to use skimmed milk on your cornflakes rather than full fat milk, or stick to just marmalade on your toast, rather than butter and marmalade? Do you normally have a snack midmorning? What will that be? How about lunch? Snack after school? Dinner? Write your plan down on a piece of paper you can carry with you and look at it during the day. Planning your day in advance will keep you focused on your goal and make it easier to follow through.

When you are making tomorrow’s plan, look at the list of foods you can easily change. What did you write down as an alternative to that food? Reread your list of alternatives so you’ll remember it. Don’t let yourself get stuck without a plan of action. Be in control of your day. And, one more thing, if you haven’t made a goal board or a list of thoughts for the day to take with you, go back and get busy. It will make the calorie counting much easier.

Above all, allow yourself time to alter your habits. And if you can’t resist a fat-filled goody, it’s OK. You are working at a skill and every day won’t be perfect. The longer you keep at

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