Consejos para jóvenes con diabetes: come alimentos saludables (Tips for Teens with Diabetes: Make Healthy Food Choices) (en Español)

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.

^ top

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.

^ top