HEAT: Healthy Eating & Activity Together
- Review your growth charts and blood pressure with your health care provider.
- Key points in your teen years:
- It is a time of rapid physical growth and increased appetite.
- Hang out with friends who make healthy life choices.
- Give your growing body the sleep it needs.
- Select healthy foods for meals and snacks:
- Eat 5 or more servings of fruits and vegetables and 3 or more servings of whole grain foods per day.
- Eat only healthy, low-fat snack foods.
- Drink low-fat or non-fat milk.
- Use soft margarine rather than lard, butter or stick margarine.
- Portion control is very important.
- Drink 100% fruit juice (limit to 4-6 oz. per day), but not fruit drinks.
- Avoid high-calorie, non-nutrient foods (e.g. donuts, French fries, chips, cakes and candy).
- Avoid fried foods, fruit drinks and sodas. Drink water instead.
- Limit fast food meals to no more than twice per week.
- Avoid restrictive and fad diets.
- Eat healthy traditional foods enjoyed in your culture (e.g., beans, corn, tortillas, fruits, and vegetables).
- Always start the day with a healthy breakfast.
- Eat slowly and don't have a "clean plate" policy for meals.
- Plan for at least 60 minutes daily of intermittent, moderate to vigorous physical activity, such as dancing, running or hiking.
- Limit TV, video and computer time to less than 2 hours a day.
- No TV during meals.
- No TV in your bedroom.
- Spend time with family during meals and in physical activities.
- Be responsible for whether and how much you eat.
- Don't let advertisements rule your food selection.
- Share in selecting and preparing healthful foods and drinks.
- Don't use food for comfort. Instead recognize emotional triggers for eating and subsitute with healthier ways of coping.
- Be responsible for adapting food intake to match your level of activity.
- Ask for healthy food choices and beverages to be sold or served in school.
- Be a role model of healthy eating and activity for peers and others.
Tips provided by the HEAT Resource Kit. © 2006 National Association of Pediatric Nurse Practitioners and the NAPNAP Foundation, Cherry Hill, NJ.