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Weight Management

Guidelines for Nutrition and Weight Management

EXERCISE at least 30 minutes a day, striving to get your heart rate up.
You should be able to talk in short sentences while exercising, but your breathing and heart rate should increase.

DRINK a minimum of 64 oz of water every day.
Stay away from juice, kool-aid, soda, tea, etc.


If you drink milk, it needs to be SKIM milk.
You can adjust to the change gradually by mixing present milk with skim.


Adolescents need 1500 mg of CALCIUM a day.
Sources include dairy products, green leafy vegetables, beans and almonds.


Adolescent females need an IRON SUPPLEMENT daily.

Strive to eat at least 25 grams of FIBER a day.

Sources include whole grain bread and pasta, brown rice and fresh fruits and vegetables.


Eat a WELL-ROUNDED DIET with each food group daily,
especially a variety of fresh fruits and vegetables.


Find HEALTHY SNACK FOODS that you enjoy.


Avoid potato chips, candy, cookies, etc.


A whopper has the maximum amount of fat recommended for an entire day!!


EAT WHEN YOU ARE HUNGRY, not just because the food is there.


Look for factors that lead you to eat when you aren’t hungry…emotions, boredom, social events, etc.

Do you know your BMI?

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