"The most important benefit of WeightSavvy Teens and Kids program lies in helping families make real and significant changes to their eating and exercise habits. Canadian research has proven that children were able to sustain weight loss for several years in a family based program where both parents and children modified their eating and exercise habits together."

Michelle
Director,
WeightSavvy Teens and Kids

If you try to lose weight by starving yourself, dieting, or depriving yourself of foods you love, you will be left feeling depressed, frustrated, hungry, tired and lethargic. The best way to safely, effectively and permanently achieve a healthy balanced weight is by following our four basic healthy eating guidelines:

Eat wholesome fresh food in its natural form, such as, selecting an apple for a snack instead of apple sauce that has been sweetened with artificial sweeteners or sugars.

Eat wholesome foods that are low in refined sugar, low in saturated fat, low in sodium and that are high in essential vitamins and minerals and that don’t contain additives and preservatives to help your body to grow healthy and strong.

Eat at least three wholesome meals including breakfast, lunch and dinner at regular intervals throughout the day to maintain your energy level. A light healthy snack is okay to eat between meals as long as you are hungry.

Eat small to moderate portioned meals only when you feel hungry, eat until you feel satisfied, and stop eating before you feel full or stuffed to avoid overeating.

There are three components to a fitness program: strength, flexibility and endurance. You need all three components to reap the full benefits of exercising. Exercise for at least thirty minutes every day. Choose a form of exercise that you really enjoy. Boredom and frustration sets in quickly when we’re forced to do things we don’t like to do.

Foster an attitude of curiosity, relaxation and trust during mealtime.

Choose to purchase only healthy, nutritious foods and snacks AND keep the kitchen well stocked with them to make it easier for teens and kids make healthier choices.

Experiment with foods during mealtime to include foods that they like, foods that they don’t like and foods that they haven’t tried. Avoid providing substitutions to foods that they say they don’t like or haven’t tried. When we continue to provide regular substitutions this then becomes the norm creating very picky eaters.

Manage the meal environment; clearly designate where meals are to be eaten, avoid watching television, avoid reading, avoid playing around or playing with your food so that teens and kids are fully aware of what they are eating and how much they have eaten.

Creating a healthy relationship with food is an essential part of the weight management process. Mealtimes are the wrong time to scold or discipline teens and kids. Discuss behaviour and discipline at a separate time of the day in private to ensure that teens and kids to not establish negative associations with food, eating and conflict.

Encourage teens and kids show up for every meal, even when they have decided that they are not hungry. Coming together for a meal to talk, laugh, and listen fosters a positive sense of belonging and encourages a strong family spirit.