Good Eating Habits

Eating well doesn't mean dieting over and over again. In fact, studies have shown that dieting often doesn't work — and diets may have the reverse effect, with dieters gaining back more weight than before they started.

One reason diets don't work is because they can encourage people to think of foods as "good" or "bad," when the truth is everything is OK in moderation. Diets also encourage people to "give up" certain foods, which can make us feel more deprived. And not only do we feel deprived, diets often deplete our bodies of important nutrients. Teens should eat a variety of foods, and there's nothing wrong with the occasional treat. A candy bar somehow tastes more special if we treat ourselves once in a while instead of every day.

The best way to stay at a healthy weight (or lose weight if you need to) is to make healthy food choices daily. For some of us, that means changing our mindset about food. Instead of thinking of food emotionally (for example, as a reward for doing well on a test or as a way to deal with stress), see it for what it is — a practical way to fuel our bodies.

Here are 10 tips for making healthy eating a part of your life:

1. Replace soft drinks, fruit juices, and sports drinks that are loaded with sugar with water, low-fat milk, or sugar-free drinks.
2. Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you'll get the nutrients and flavors to keep your body satisfied.
3. Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal.
4. Make healthier fast-food choices. Pick a small, single-patty burger instead of a large one and a side salad instead of fries. Stick to regular servings — don't supersize! Better yet, avoid fast-food places whenever you can.
5. Keep healthy foods on hand. If your kitchen is stocked with healthy choices like celery, raisins, and peanut butter you can make ants on a log instead of dipping into the cookie jar (you may need to teach your parents a thing or two about food to be sure they buy you the good stuff!).
6. Take your own good-for-you snacks and food on the road so you can avoid the vending machine or convenience store. Try carrot sticks, a piece of fruit, or your own homemade trail mix instead of cookies, chips, or processed foods that tend to be loaded with fat and calories.
7. Eat when you're hungry. If you're tempted to eat because you're bored, that's your mind telling you to find something else to do.
8. Eat a healthy breakfast every day.
9. Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.
10. Pay attention to portion sizes. If a portion is large, cut it in half and put half aside for later — or split it with a friend.

Use your creativity to come up with ways to fit exercise and healthy eating into your life in a way that works for you. We're all different. Your best friend might prefer to schedule some gym time while you'd rather take your Frisbee-playing dog to the park. Knowing what's right for you will make it a lot easier to do!