Consejos para jóvenes con diabetes: come alimentos saludables (Tips for Teens with Diabetes: Make Healthy Food Choices) (en Español)
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This easy-to-read, Spanish and English tip sheet encourages teens to make healthy food choices to better manage their diabetes.
Last reviewed: 11/01/2012
Learn about food and how to make healthy food choices
To keep your blood glucose, or blood sugar, and your weight in a healthy range, focus on:
- When you eat
- What you eat
- How much you eat.
When should I eat?
Spread your food out over the day. Eat breakfast, lunch, dinner and one or two snacks each day. Try to eat at the same time each day.
What should I eat?
You do not need special foods. Foods that are good for you are also good for your family and friends. Make your food choices healthy.
Carbohydrates are a source of energy in many foods. Choose:
- Whole grain breads, crackers, cereal, or brown rice
- Fruits and vegetables
- Lentils, dried peas, or beans
Good sources of protein are meat, poultry, fish, low-fat cheese, eggs, and soy products.
- Baked, broiled, or grilled choices are best –remove skin and all the fat you see.
Eat less fat.
- Use small amounts of oil and low-fat margarine, salad dressing, and mayonnaise.
- Avoid butter, meats with fat (like bacon and hot dogs), and fried foods.
For desserts, have a small serving at the end of a healthy meal… but not every day.
Stay away from regular soda, fruit drinks, and sport drinks.
How much should I eat?
Try filling your plate like this:
- Try to get to and stay at a healthy weight.
- Eat smaller portions and do not have second helpings.
- Still hungry after a meal? Have a piece of fruit or a salad with low-fat dressing.
Learn to eat the right amount at meal and snack times.
Every day be sure to:
- Eat breakfast, lunch, dinner, and one or two snacks.
- Eat meals with your family – turn the TV off!
- Drink water when you are thirsty.
- Be active for 60 minutes or more.
- Take your medicines at the correct time.
- Check your blood glucose at planned times.
- Keep TV and computer time to two hours or less.
Ask your doctor or dietitian about making a meal plan just for you.