An egg scramble with tomatoes and some cheese. Whole grain toast with peanut butter and a piece of fruit. Whole-grain cereal with a few strawberries and skim milk. Look for a cereal with at least 5 g fiber and less than 5 g sugar.
Lean roast beef with mushrooms, with salad and broccoli on the side Lemon chicken with rice Salmon with herbs and brown rice
A hardboiled egg An apple with peanut butter String cheese and almonds
For example, take 2 scoops of pasta for your first helping, instead of 3 or 4.
Instead of scrolling through your phone, chat with your friends about class or ask your parents or guardians about their day.
If you’re 9-13 years old, you should eat 1600-2000 calories per day. If you’re 14-18 years old, eat about 2000 calories a day. If you get more than 30 minutes of exercise per day, you’ll need more calories per day. You’re burning more calories, so you need to eat more calories to keep your energy up! If you’re unsure what your correct portions should be, talk to your doctor or visit https://www. supertracker. usda. gov/createprofile. aspx.
Dramatically cut calories below the recommended levels for your age. Take special pills, herbs, or powders. Eat only certain foods or combinations of foods. Stop eating sugar, fat, or carbs completely. Replace meals with particular snack bars or drinks, or skip meals altogether.
Cherries Oranges or mandarins Berries (strawberries, blueberries, raspberries) Apples Watermelon Grapefruit Peaches, nectarines, and plums
Hot peppers and bell peppers Broccoli Spinach Pickles Sweet potatoes (as an alternative to white potatoes) Cabbage Lettuce Tomatoes Carrots Brussel sprouts Peas Beets and radishes Kale
Whole-wheat bread, pasta, and crackers Popcorn Oatmeal Brown rice
Plain or low-sugar Greek yogurt topped with berries Cottage cheese Hard cheeses like Parmesan String cheese
Fish, such as salmon Poultry, like chicken, without the skin Beans and peas Eggs Unsalted nuts and seeds
Limit sugars to about 10% of your daily calories–around 160-200 calories. For reference, a can of regular soda has about 150 calories of added sugar. [27] X Research source Limit saturated fats, such as butter, to less than 10% of your daily calories. [28] X Research source Trans fats are found in margarine, microwave popcorn, fried foods, and packaged cakes and cookies. Eat as little trans fat as you can. [29] X Research source
Set down your phone and turn off your computer and the TV a few minutes before you turn off the lights to help you disconnect. Put your phone on “do not disturb” mode so you won’t be tempted to check texts or emails as they come in. Avoid drinking caffeinated drinks, like soda or coffee, after 4 pm.
Take a walk with your friends or family. Go for a swim when the weather is good. Bike around your neighborhood. Keep a jump rope in your room to skip when you need a homework break.
Go for a quick walk, jog, or bike ride. Take a mental break by closing your eyes and breathing deeply for a few minutes, or try yoga or meditation. If you typically snack when you’re stressed, choose a healthy food like whole-grain crackers or cheese.
For every negative thought you have about your body, counter it with 2-3 positive thoughts. For example, if you think that your arms are looking big, tell yourself, “My smile is beautiful," or “My legs are so strong. ”
