Before you make any changes to the way you eat, you should talk to a doctor. Your doctor can help you to determine how much (if any) weight you need to lose. Your doctor can also help you make a healthy weight loss plan and track your progress. Your doctor may also refer you to a dietitian, who can design a healthy eating plan for you. When you're deciding on a meal, stick to leaner meats. For instance, steak, hamburgers, and other red meats are often high in fat (though not always). Better choices are chicken, fish, and beans.  If you're a girl from age 9 to 18 or a boy age 9 to 13, you should eat 5 ounces (140 g) equivalents each day. Boys 14 to 18 should eat 6.5 ounces (180 g) equivalents.  These portions may be smaller than you're used to eating. For instance, 1 ounce (28 g) is equal to 1/3 or 1/4 of a can of tuna (depending on the size), 1 egg, or 1/3 to 1/4 of a hamburger patty (depending on the size). For beans, 1/4 of a cup is considered 1 ounce (28 g). So, for instance, if you ate a hamburger patty, that could be most of your protein for the day at 3 ounces (85 g) to 4 ounces (110 g). If you're hungry often, try reaching for fruits and vegetables instead of prepackaged snacks. Snack on celery sticks with natural peanut butter, carrot sticks, or an apple instead of cookies, chips, or cake.  Other healthy options include tomato slices with cottage cheese or bell pepper strips with hummus. If you're in the 9 to 18 age group, you should be getting 1.5 cups (350 mL) to 2 cups (470 mL) of fruit a day. Boys 9 to 13 should get 2.5 cups (590 mL) of veggies, and those 14 to 18 should get 3 cups (710 mL). Girls from 9 to 13 should get 2 cups (470 mL) a day, while those 14 to 18 should get 2.5 cups (590 mL). Whole grains are foods like whole wheat pasta, whole wheat bread, whole cornmeal, brown rice, and oatmeal. On the other hand, refined grains are foods like white rice, white bread, and regular pasta. Whole grains are better for you because they are less refined and have more fiber. That means they'll keep you fuller for longer.  Girls 9 to 13 should be eating 5 ounces (140 g) equivalents of grains each day, while girls 14 to 18 should be eating 6 ounces (170 g). Boys 9 to 13 should eat 6 ounces (170 g), while 14- to 18-year-olds should eat 8 ounces (230 g). At least half of those grains should be whole grains.  1 ounce (28 g) of grains is considered one slice of bread, 1.5 cups (350 mL) of cooked rice, 1.5 cups (350 mL) of cooked pasta, 1 cup (240 mL) of cereal. Dairy is a good source of calcium and protein. It can also add flavor to your food. However, when picking dairy products, stick to low-fat or no-fat products, such as skim milk, low-fat cheese, and fat-free yogurt. If you're in the 9-18 age range, you should be getting 3 cups (710 mL) of dairy a day. 1 cup (240 mL) can mean 1 cup (240 mL) of milk or yogurt, but it can also mean an 1 ounce (28 g) or 2 ounces (57 g) of hard or processed cheese. Sugary drinks can add many calories to your day. Try to avoid drinks such as sports drinks, sodas, and juices. Instead, stick with water or even unsweetened herbal tea. If you don't like plain water, try adding a slice of orange or just a splash of juice to help give it flavor. It's tempting to eat until your plate is empty. However, if you pay attention to when you get full, you'll end up eating much less overall. While eating a cookie every once in a while is fine, try to skip eating high-calorie foods every day. These foods include things like cookies, cakes, candies, chips, and burgers. Make these a treat, not something you eat each day.
اطلب من والديك أن يصطحباك إلى الطبيب. اختر اللحوم والبروتينات الأخرى الخالية من الدهون. أكثر من تناول الفواكه والخضروات. حاول أن تختار منتجات الحبوب الكاملة. اختر منتجات الألبان قليلة أو منزوعة الدسم. ابتعد عن المشروبات السُكّرية. انتبه للكميات التي تقوم بتناولها. تجنب المأكولات التي تحتوي على الكثير من السعرات حرارية.