OPTAVIA Teen Girls Plan PDF

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Teen Girls PlanLifelong Transformation,One Healthy Habit at a Time

Welcome to OPTAVIA!At OPTAVIA, we believe you can live the best life possible and we knowthat requires a healthy you. We help you achieve lifelong transformationby incorporating healthy habits into everything you do. These habits getyour mind and body working together, to work for you. Every simple newhabit, every healthy decision, every positive change leads to more.If you’re a young woman between the ages of 13 to 18 and want to reachand maintain a healthy weight, OPTAVIA offers a simple and easy tofollow plan*. It all starts with achieving a healthy weight. This is thecatalyst for bigger changes. When you achieve your optimal weight, youincrease your health, confidence and vitality.OPTAVIA offers two plans for teens. Work with your healthcare provider,who can help you pick which plan is better for you based on your BodyMass Index (BMI) percentile. Your BMI is a calculation based on yourweight, height and age.Get Healthy Now PlanTeen girls who have a BMI higher than 95% of girls their age and whomay benefit from losing weight should use this plan. You’ll consumeapproximately 1,600 calories each day to help you achieve a healthyweight. The Get Healthy Now Plan chart on page 6 shows you how manyservings you should eat from each food group, including three OPTAVIAFuelings per day. You can use the Get Healthy Now sample meal plan as aguide to what you should eat each day.Steady As You Grow PlanTeen girls with a BMI between 85% and 95% of others their age shoulduse this plan to maintain their current weight as they grow taller so theycan be healthier and more active. The daily calorie limit is about 1,800calories. The Steady as You Grow Plan chart on page 6 shows you howmany servings you should eat from each food group, including twoOPTAVIA Fuelings per day. You can use the Steady as You Grow samplemeal plan as a guide to what you should eat each day.*Do not use the OPTAVIA program if you are under the age of 13 years old.2

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Before You BeginWe recommend that you contact your healthcare provider beforestarting and throughout your OPTAVIA journey, especially if you aretaking medications (e.g., diabetes medications, high blood pressuremedications, Coumadin (warfarin), lithium, thyroid medications, etc.).*MEDICAL DISCLAIMER:The Company (“We”) recommends that you consult your healthcare provider prior to startingany weight loss program, and during the course of your weight loss program. Do NOT use anyOPTAVIA plan if you are pregnant or under the age of 13.Before starting a weight loss program, talk with your healthcare provider about the program,and about any medications or dietary supplements you are using, including especiallyCoumadin (warfarin), lithium, diuretics, or medications for diabetes, high blood pressureor thyroid conditions. Do not participate in any OPTAVIA Program until you are cleared byyour healthcare provider if you have or have had a serious illness (e.g. cardiovascular diseaseincluding heart attack, diabetes, cancer, thyroid disease, liver or kidney disease, eatingdisorders such as anorexia or bulimia), or any other condition requiring medical care or thatmay be affected by weight loss.The OPTAVIA for Teens plan is the only OPTAVIA Program appropriate for teens (13 to 17 yearsof age). The Optimal Weight 5 & 1 Plan is NOT appropriate for teens, sedentary older adults (65years and older), nursing mothers, people with gout, some people with diabetes, and those whoexercise more than 45 minutes per day – if you fall into one of these categories, please consultyour healthcare provider and refer to www.OPTAVIA.com and talk with your independentOPTAVIA Coach about other OPTAVIA plans that may be appropriate. For special medical ordietary needs, including food allergies, refer to our program information online, consult yourhealthcare provider and talk to your OPTAVIA Coach. Do not consume an OPTAVIA product ifyou are allergic to any of that product’s ingredients which are listed on the product packagingand on the OPTAVIA website.We recommend drinking 64 ounces of water each day. Consult with your healthcare providerprior to changing the amount of water you drink as it can affect certain health conditionsand medications.NOTE: Rapid weight loss may cause gallstones or gallbladder disease or temporary hair thinningin some people. While adjusting to the intake of a lower calorie level and dietary changes,some people may experience dizziness, lightheadedness, headache, fatigue, or gastrointestinaldisturbances (such as abdominal pain, bloating, gas, constipation, diarrhea, or nausea). Consultyour healthcare provider for further guidance on these or any other health concerns. Seekimmediate medical attention if you experience muscle cramps, tingling, numbness, confusion,or rapid/irregular heartbeat as these may be a sign of a more serious health condition.For avoidance of doubt, the OPTAVIA Programs and products are not labelled, advertised orpromoted for any specific medicinal purpose, i.e. treatment or prevention, implied or otherwise,of any disease or disorder, including its related conditions.The OPTAVIA programs, products, and any of its materials and/or information do not in anyway constitute medical advice or substitute for medical treatment. As individuals may havedifferent responses to dietary products or changes in diet, consult with your healthcareprovider regarding any medical concerns.For further information regarding this Medical Disclaimer, call Nutrition Support at1.888.OPTAVIA or email at [email protected]

Getting StartedOPTAVIA for Teens Plans incorporate small meals every two to threehours, so carbohydrates and protein are spaced evenly throughout theday. And all Fuelings are carbohydrate-controlled and generally lower infat, making them a healthy choice for those working to achieve a healthyweight. As you begin, we encourage you to talk to your independentOPTAVIA Coach, who will help support you and steer you to success.They will be there to help you celebrate the little victories that add up tobig ones!5

Teen Girls' Food GuideFoodGroupsGet HealthyNow PlanSteady As YouGrow PlanServing sizesStarches:Whole Grains& StarchyVegetables24 1 slice whole-grain bread OR two sliceslow-calorie, whole-grain bread( 40 calories/slice) ¾ cup unsweetened cereal(e.g. bran flakes) ½ cup cooked cereal or bulgur ⅓ cup cooked whole-wheat pastaor rice 3 cups plain popped popcorn ½ cup starchy vegetables like peas,corn or sweet potato 3 oz. baked potato (any kind) 1 cup winter squashDairy23 8 oz. (1 cup) unsweetened low-fat orfat-free milk (cow, soy, almond or cashew) 6 oz. (⅔ cup) low-fat or fat-free yogurtOPTAVIAFuelings32 1 OPTAVIA Fueling (choose from morethan 50 Fuelings)FruitsChoose at leastfive servings daily ½ cup cooked or raw vegetables 1 cup salad greens 4 oz. (½ cup) 100% vegetable juiceVegetablesLean meatsand meatsubstitutes 1 small (4 oz.) piece of fruit ½ cup fresh cubed fruit ¾ cup berries ½ cup canned fruit in 100% fruit juiceor water22 4 oz. lean meat 1 cup cooked beans, lentils, etc. 1 cup low-fat cottage cheese Acceptable substitutions for 1 oz. meat:1 oz. low-fat cheese; 1 whole egg or2 egg whites ½ Tbsp butter, margarine or mayo 1 Tbsp reduced-fat margarine or mayo 5 – 10 black or green olives 1 ½ oz. avocado ½ Tbsp nut butter ½ oz. (6 pieces) nuts 2 Tbsp reduced-fat salad dressing 1 Tbsp regular salad dressingFats22SometimesFoods 3x/week 3x/week 1 chocolate chip cookie (2¼ inches across) ½ cup low-fat ice cream6

Sample Meal PlansThis can be modified according to your own foodpreferences and schedule, but we recommend eatingevery two to three hours to keep you full and satisfied.Girls' Get Healthy NowBreakfast: OPTAVIA Essential Old FashionedMaple & Brown Sugar Oatmeal ½ cup fresh cubed melon 1 slice whole-wheat toast with ½ Tbsp nut butterLunch: 4 oz. baked chicken breast 1 cup steamed green beans 6 oz. low-fat yogurt 1 small appleMid-afternoon snack: OPTAVIA Essential Chocolate Mint Cookie Crisp Bar 8 oz. low-fat milkDinner: 4 oz. grilled pork loin 1 cup steamed broccoli 1 small whole-wheat dinner roll with ½ Tbsp margarine 1 cup canned pearsEvening snack: OPTAVIA Essential Creamy Vanilla Shake blended with¾ cup strawberries7

Girls' Steady As You GrowBreakfast: OPTAVIA Essential Old FashionedMaple & Brown Sugar Oatmeal 1 slice whole-wheat toast with ½ Tbsp nut butter 8 oz. low-fat milkLunch: Sandwich – 1 whole-wheat bun, 4 oz. chicken breast,lettuce, tomato and mustard 1 small apricot 8 oz. low-fat milkMid-afternoon snack: 6 oz. low-fat yogurtDinner: 4 oz. baked tilapia fillet 1 cup steamed cauliflower 1 cup canned pears 1 small whole-wheat dinner rollEvening snack: OPTAVIA Essential Caramel Delight Crisp Bar8

3 Fuelings for the Optimal Health 3 & 3 Plan The Optimal Health 3 & 3 Plan Continuing on your path toward Optimal HealthOnce you’ve achieved your healthy weight, it’s crucial tomaintain the good habits you’ve learned, including fuelingyour body every two to three hours. To help sustain yourhealthy weight, we’ve developed the Optimal Health3 & 3 Plan. It focuses on nutritionally balanced small mealseaten every two to three hours, while integrating morefood choices in the right portions. Your OPTAVIA Coachcan tell you more about the Optimal Health 3 & 3 Plandeveloped by our team of Registered Dietitians.3 Balanced MealsTo follow the Optimal Health 3 & 3 Plan, consume threeOptimal Health Fuelings daily and three balanced meals.9

We're with you everystep of the wayTalk to your independent OPTAVIA CoachCaring, knowledgeable, one-on-one support providedby your personal Coach is one of the key componentsthat makes OPTAVIA different from other programs.Lean on your OPTAVIA Coach for support as you beginyour optimal health journey.Develop your Habits of Health Dr. A's Habits of Health Transformational System isyour core curriculum to create healthy habits. Thisunique, comprehensive approach is essential to yourlong-term success. Talk to your Coach today aboutusing these tools to transform yourself and others!Stay motivated with daily inspirationWith your phone text the message "OPTAVIA30"to number 990-00 the day before you start yourOPTAVIA 30 journey to receive daily quick tips,inspiration, healthy reminders and much more!*Learn from the OPTAVIA CommunityTune in to weekly Coach-led support calls to askquestions, learn more about the program andproducts and receive the support you need.Visit Answers.OPTAVIA.com for additional toolsand resources.Discover new, delicious recipesVisit the OPTAVIA Pinterest page for Lean & Greenmeal recipes at Pinterest.com/OPTAVIA.*Summary Terms & Conditions: Our mobile text messages are intended for subscribersover the age of 13 and are delivered via USA short code 990-00 and 760-00. Youmay receive up to 35 message(s) per month for text alerts. Message and data ratesmay apply. This service is available to persons with text-capable phones subscribingto carriers including AT&T, Verizon Wireless, T-Mobile , Sprint, Virgin Mobile USA,Cincinnati Bell, Centennial Wireless, Unicel, U.S. Cellular , and Boost. For help, textHELP to 990-00, email [email protected] or call 1.888.OPTAVIA. You may stopyour mobile subscription at any time by text messaging STOP to short code 990-00.10

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1.888.OPTAVIAwww.OPTAVIA.comBaltimore, MarylandOPTAVIA GUI Teen-Girls 121420 2020 OPTAVIA LLC. All Rights Reserved.

• ½ cup low-fat ice cream Teen Girls' Food Guide 6. Sample Meal Plans This can be modified according to your own food preferences and schedule, but we recommend eating every two to three hours to keep you full and satisfied. Girls' Get Healthy Now Breakfast: • OPTAVIA Essential Old Fashioned