Belly Zone

Shapes & Sizes

All Different Shapes

The shape of your body—your basic frame—is some-

thing you’re born with, like the shape of your nose or

the color of your eyes. Some girls are tall and lanky,

while others are short and sturdy. Some girls are

curvy, while others are more straight. Usually your

body shape resembles the shape of others in your

family. No one body type is better or worse than another. All can be fit, healthy, and beautiful.

“ Your weight depends on how your body is built.

Also, your body hasn’t finished developing yet.

Just remember, you were made beautifully. Don’t

listen to anyone who says you’re not!”

All Different Sizes

Many girls worry about whether their weight is

“normal” for their age. But there’s no such thing as

one ideal weight, especially during puberty, when

girls’ bodies are growing quickly and changing shape.

There’s a wide range of weights that doctors consider

normal for any girl, depending on her height and

basic body type. If you’re concerned about your

weight, don’t decide on your own to go on a diet.

Talk to your doctor first to find out if it’s necessary.

Together you can set weight and fitness goals based

on what’s healthiest for you and what makes sense for

your particular body type.

Beware of “fad” diets and fancy

weight-loss programs you see

advertised in magazines. Always

ask your doctor about a diet

before you try it!

Where’s My Waist?

As your body changes and your

weight begins to shift, you may

go through a period when your

waist “thickens,” or gets bigger.

It doesn’t mean you’re getting

fat. It means you’re filling out.

Your waistline will reappear as

your body develops.

Food

Fuel up! Healthy eating habits give your body the

extra energy it needs to grow during puberty.

Eating a Balanced Diet

There’s really no such thing as “good food” or

“bad food.” It’s true that some foods—such as

whole grains and vegetables—have more nutrients

than others. And some foods are higher in fat or

sugar. But even chocolate cake and french fries

have a place at the table if they are eaten only

occasionally. The key is moderation. That means

not eating too much or too little of anything.

Make sure your meals and snacks are a mix

of many different kinds of foods. No girl can

live on candy bars or carrot sticks alone.

Knowing When to Eat

Do you eat when you’re bored? Do treats and TV

go together? Do you reach into the fridge out of

habit, whether you’re hungry or not? You may be

eating when you don’t need to. How do you know

when to eat? Listen to your body. Try to eat only

when you’re hungry, and stop when you’re full.

Eat a snack if you think you need an energy boost Eating should be a

pleasure, not a pastime.

.

Smart Snacks

For most girls, three square

meals aren’t enough to get

through a busy day. Mini meals

of fruit, raw veggies, cheese,

low-fat yogurt, or whole-grain

crackers spread with nut butter

can fill in the gaps. When you’re

packing your lunch, include a

healthful snack to munch on

between school and soccer or

ballet and babysitting.

Best Beverages

Water is hands down the best

beverage around, and your body

thirsts for it. Make sure you

drink plenty of it every day,

especially during and after

exercise. Soda pop and punch—

even fruit juices—are high in

sugar and should be viewed as

“seldom snacks.” Low-fat milk

is always a healthier choice.

Going Vegetarian

Thousands of girls and their

families have chosen to elimi-

nate meat and other animal

products from their diets. Some

do it because of their beliefs.

Others do it for health reasons.

A vegetarian diet can easily

supply all the nutrients you

need. But if you’re thinking

about becoming a vegetarian,

first do some homework. It isn’t

simply a matter of passing over

the hamburger and filling up

on fries. You’ll need to learn

what foods to eat to get enough

protein, vitamins, and minerals.

But don’t eat just because you’re nervous, bored,

or craving a favorite flavor.

Nutrition

Be sure to pack your meals and snacks with

foods from the major food groups every day.

A Balancing Act

Just how much from each food group should you

eat every day? That depends on your age and

how physically active you are. The United States

Department of Agriculture (USDA) says that a

girl who is ten years old and gets 30 to 60 minutes

of moderate to vigorous exercise a day should

aim to eat the following:

What Counts as an Ounce or Cup?

Good question! Here’s an example from each of the food groups: Grains: One slice of bread equals 1 ounce. Vegetables: One scoop of cooked veggies about the size of a tennis ball equals 1 cup. Fruits: An apple about the size of your fist equals 1 cup. Oils: A handful of nuts equals about 5 teaspoons. Milk/Dairy: One piece of cheese as big as a Ping-Pong ball equals 1 cup. Meats & Beans: One piece of meat about the size of a deck of cards equals about 2.5 ounces.

Tips

❑Make sure half of your grains are whole grains.

❑Eat a rainbow of colorful veggies, from green kale to orange squash!

❑ Choose whole fruits whenever possible instead of drinking fruit juices.

❑ Rely on low-fat or fat-free milk, yogurt, cheese, and other dairy products.

❑ Go easy on processed meats such as hot dogs, pepperoni, and sausage.

❑ Heap your plate with foods made from dried beans, split peas, and other legumes. Not only are they nutritional powerhouses; they also count as either a vegetable or a meat/bean choice

Less Is Best

Beyond the basic food groups, you are also allowed “discretionary calories,” a fancy name for extras such as the oils, fats, sugars, and salt that are in many of the foods you eat. These should be eaten sparingly. A little butter or sweetener goes a long way

Your Personal Food Pyramid

Every girl’s dietary needs are different. To find out what the USDA says is a balanced diet for you, ask a parent, teacher, or librarian to help you look online at www.mypyramid.gov

What makes a girl glow from head to toe? A daily diet rich in all the essential vitamins and minerals!

Vitamin A

For sparkling eyes, sharp night vision, and smooth skin: eat apricots, nectarines, carrots, spinach, sweet potatoes, and squash.

Vitamin B

For healthy red blood cells and plenty of energy: eat meat, fish, poultry, whole-grain products, leafy green vegetables, and dried beans

Vitamin C

For strong teeth, gums, bones, and muscles and to ward off colds: eat oranges, strawberries, broccoli, peppers, spinach, and cabbage.

Vitamin D

For strong teeth and bones: drink lots of milk and eat eggs, salmon, and liver

Vitamin E

To protect the tissue in your skin, eyes, liver, and lungs: eat sunflower seeds, leafy green vegetables, nuts, avocados,and foods made with corn oil

Vitamin K

For blood that clots quickly when you’re cut: eat broccoli, spinach, lettuce, cabbage, and cheese.

Iron

For a healthy blood supply that’s full of oxygen: eat red meat, baked potatoes, apricots, raisins, dried beans, and wholegrain breads.

Calcium

For straight, tall posture and a great grin: eat yogurt, cheese, and broccoli. Drink three to four glasses of milk a day

Eating Disorders

Eating disorders are serious illnesses that can destroy a girl’s health and well-being and even threaten her life

Out of Control

Lots of people worry about their weight and wish they could be thinner, but when a girl becomes so focused on losing weight that she stops eating normally, she may have an eating disorder. Living with this kind of illness can be very hard. A girl’s fierce desire to be thin can quickly spiral into dangerous habits and behaviors that she can’t control. No matter how thin she becomes, she looks in the mirror and sees a fat girl. Without help, she can become very sick. She can do permanent damage to her body, or even die. There are two main eating disorders: anorexia (an-uh-REXee-uh) and bulimia (buh-LEE-mee-uh).

Anorexia

Anorexia nervosa is an eating disorder that causes a girl to starve herself. To control her weight, she becomes obsessed with ways to avoid food. She may even develop special rituals for how to eat, in order to eat as little as possible. As she gets thinner and thinner, she begins to have serious medical problems. She can even lose so much weight that she literally starves to death. An anorexic girl may:

❑ refuse to eat, or eat only small amounts.

❑ eat only “safe” foods—foods low in calories and fat.

❑ play with her food or cut it up to make it look eaten.

❑ exercise constantly.

❑ wear baggy clothes because she’s convinced she doesn’t look good in anything else.

Bulimia

A girl who suffers from bulimia is also obsessed with being thin. But unlike an anorexic, she doesn’t starve herself to control her weight. Instead, she “binges” and then “purges.” That means she eats a large amount of food in a short period of time and then tries to get rid of it by forcing herself to vomit, or by using laxatives that cause her to go to the bathroom. A girl who is bulimic may:

❑ become very secretive about food—about what, when, and how much she eats.

❑ save up or hide food.

❑ spend a lot of time thinking about and planning her next eating binge.

❑ take a lot of diet pills and laxatives.

❑ have stomach aches, sore throats, or tooth decay from frequent vomiting.

Getting Help

If you are struggling with an eating disorder, get help now. Don’t let embarrassment force you to hide your problem. You have an illness that’s not your fault. Talk to your parents or another adult you trust so you can get the treatment you need. Don’t suffer alone—this problem is too big for any girl to tackle by herself.

“ When I was 11, I stopped eating. I had to be hospitalized, and it took counseling for me to get back to normal. I now know that as you get older, you need to gain weight.”

Body Talk

Weight worries and food fears can make some girls miserable at mealtime.

Fat or Thin?

People say I’m thin, but I think I need to lose about 15 pounds. I’m 11 years old and weigh a whopping 90 pounds. Don’t I need to lose some weight?

Ask your doctor. If she says your weight is fine, then it is! But your thinking may need some shaping up. When some girls see super-skinny people in ads and on TV, they get tricked into worrying about their own bodies. They see themselves as fat when they’re not. This can be unhealthy if it causes a girl to try to lose weight when she shouldn’t. If you don’t believe people when they say you’re slim, talk with your doctor or your school counselor. They can help you see yourself just as you are—and teach you to like what you see

Fear of Anorexia I want to stay in good shape and look great, but with all the stuff I hear about eating disorders, I’m scared. I’m afraid I might become anorexic. I know once you’ve got it, it can be very obsessive and it can control your life. How do I stay away from it without overeating? Anorexia is a disorder in which a girl is so overly afraid of being fat that she starves herself. She is unable to see her body in a realistic way. To avoid anorexia and to keep your body fit and healthy, keep your attitude healthy. Instead of focusing on the amount you eat, focus on choosing nutritious, good-tasting foods and let yourself enjoy eating them! Get regular exercise in activities you find fun. Above all, remember that no one needs a perfect body to have a wonderful life

Junk-Food Junkie

I have a problem with eating junk food. I am thin now, but soon all this eating will catch up to me and my weight. Plus, junk food is not good for your complexion. How can I get off my urge to eat and eat and EAT junk food? Eating junk food every now and then is not necessarily a health disaster. And doctors no longer believe that it causes skin woes. The problem with junk food is that it simply doesn’t have much nutritional value—it fills you up without giving you the nutrients you need. There’s no quick fix to nix your junkfood cravings. Try cutting back gradually by substituting healthier snacks, such as fruit instead of cookies, or frozen yogurt instead of ice cream. Don’t expect to cut junk food out of your life entirely. It’s easier to allow yourself an occasional treat than to stick to a strict, junk-food-free diet.

Bulimia

I have a friend who has a big problem. She thinks she is fat but she really isn’t. Everything she eats, she makes herself throw up. My friends and I are really worried. We tell her to stop, but she says she can’t. I’m afraid she is going to hurt herself. What should we do? You are right to be frightened for your friend. She may be suffering from bulimia, a serious eating disorder. What you must do is tell an adult immediately. Talk to your parents, a teacher, a school counselor, or another adult you trust. Your friend needs professional help. She needs your love and support, too. But be prepared. Instead of thanking you for your concern, your friend may be upset, even angry. She may feel that you have betrayed her by revealing her secret. Be patient and stand by your friend in this stormy time. You’re doing the right thing. And one day, when she’s well again, your friend will realize that you took action because you cared about her.