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

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

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

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.

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How much should I eat?

Image of quarter of plate with chicken, quarter of plate with rice and beans, half of plate with vegetables, a whole orange, and a bowl of salad meal portion

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.

Image of young man playing soccer

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.

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