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You may substitute any type of food for the ones listed as long as they are the same type of food! Instead of chicken salad sandwich, you can choose any kind of sandwich you would like. That goes for the vegetable and meat choices. We limit pasta, rice, and macaroni and cheese on the program because the portion size is so small (½ cup). You can reintroduce those foods later after you have lost the weight. Kids can still have hot dogs, hamburgers, French fries (baked), cereal, and other kid foods and still lose weight! Easy Healthy Changes for Teenagers Weight Loss Drink water : Drinking plenty of water improves the condition of your skin and hair, boosts your metabolism and can also help fill you up. Eat wholegrain : Whole grain products such as pasta, bread, and brown rice are an excellent way to get the carbohydrates you need as well as plenty of essential B vitamins and fibre. Eat plenty of fruit and vegetables : Different fruits and vegetables provide different nutrients, so it is a good idea to eat a wide range of products from these food groups. Choosing different colors is an easy way to vary your intake and get a variety of different nutrients. Choose lower fat cooking methods : By steaming, grilling, boiling or baking food without adding fat you can cut a lot of calories and still enjoy the foods you love. Snack healthily : Try fruit, low fat yogurt, and hummus with vegetables to dip or a few unsalted nuts for healthier options. Exercise : Try to do some exercise each day, be it running, swimming. Doing exercise you will help tone muscles as well as make you feel more energetic. Choose healthier options when eating out : When eating out beware of very high calorie take away and fast foods. Cook from scratch where possible : By cooking yourself, you are in total control of what goes into your food. This makes it easier to eat more healthily and also to get creative with healthy cooking. Use low fat products : There is no need to eliminate foods such as dairy products from your diet and in fact these provide the essential calcium needed to build bones during the teenage years, but by choosing low fat versions you are limiting your intake of unhealthy fats. Eat a wide range of foods : For the best healthy, eat a wide variety of foods to get a goof range of essential nutrients for the body and eat from all the food groups.