- Eat when you are hungry, stop when you are full.
- There are no good or bad foods. Try many fruits and vegetables.
- When having a snack try to eat different foods.
- If you are sad, mad, or bored and are not really hungry find something to do other than eating. You can talk to a friend, parent, or teacher which is usually helpful.
- Children and adults who exercise and stay active are healthier and better able to do what they want no matter what they weigh or how they look.
- Try to find an individual or team sport or an activity that you like and do it regularly. Join a team, a group, a health club, etc. either with a friend or by yourself.
- Remind yourself that healthy bodies and happy people come in all sizes and that no one size or shape is the healthy one or the right one for everybody.
- Some people believe that fat people are bad, sick, and out of control while thin people are good, healthy, and in control. This is not true and it is unfair and hurtful.
- Do not tease or reject people about being too fat, too thin, too short or too tall. Teasing and bullying are unfair and hurtful.
- If you know someone (parent, friend, sibling) say they are too fat and need to diet, tell them not to diet but to eat healthy foods and exercise.
- Your ultimate goal is to maintain the healthiest body you can and to accept your body as it is meant to be based on your genetic predisposition.
- Self worth should not be determined by what you eat.
- Avoid making a food choice a “moral” issue. (Let’s be bad and order what we want.) (Let’s be good and skip dessert.)
- Become media literate.
–Don’t let cultural images and media messages influence you, particularly about social acceptance, beauty, and power.
–People come in all shapes and sizes. Less than 5% of people look like today’s fashion models.
- If you think you have a weight problem talk to your parents, teacher, pediatrician and friend. Don’t isolate yourself when you are worried or suffering.
- Although you have good intentions for eating healthy and exercising, you will be more likely to do so if you can be specific about when and where. For example, “I intend to eat low-fat food for lunch every day starting Monday.” “I will exercise at the health club four afternoons each week at 4 PM for one hour.”
- If you are victimized by a bully talk to your parents about the incident and jointly decide with them what to do as a next step to reestablish your sense of control.
- Learn how to counter a bully with effective comments and actions.
- Wear protective gear when engaging in sports or other physical activities.
- Limit fast food and other foods with high fat and sugar. Choose healthy foods high in fiber, vitamins, and minerals. Stay within the portion size served by your parents.
- Learn about the new USDA food guide.
- Limit the amount of time on the computer or television (TV) because research finds this viewing is related to development and maintenance of obesity. Unhealthy food ads target children consumers on TV. TV viewing is sedentary and most people eat while watching TV.
- Find safe activity programs on playgrounds, community centers or at schools. Consider walking to and from school if it is safe to do so.
- Ask your parents if you can be involved in planning, shopping and serving healthy meals. Request that your mealtime be a shared family activity.
- Try to eat at least five servings of vegetables and fruits each day. They can be raw, cooked, canned, juiced, or dried.
- Set realistic, well defined and measurable goals for yourself about exercise and healthy eating. Record your progress on a graph or chart.
- When you are seeing your doctor or nurse
– Do not be reluctant to talk about your problems and any concerns you have about your weight.
– If you do not understand or do not remember ask for the information to be repeated or clarified.
– Do not disregard the serious risk of overweight because obesity does lead to critical physical and emotional problems.
– When you are given an early warning sign, take action to prevent further distress.
– Take advantage of any readily available preventative health measures and programs.
– Be ready to ask your parents and other loved ones for help when you need it.