Consejos para jóvenes con diabetes: mantente en un peso saludable (Tips for Teens with Diabetes: Be at a Healthy Weight) (en Español)

Being a healthy weight is good for everyone—whether or not you have diabetes.

A healthy weight means you are not too fat or too thin. It helps you:

• Feel fit.
• Stay well.
• Feel good about the way you look.
• Prevent health problems such as high blood pressure, diabetes, and heart disease.

If you need to lose weight

1. Be active at least 60 minutes every day.
   • It is okay to break it up into 20 minutes, three times a day.
   • Play sports or ride a bike. Walk your dog. Play video games that make you move. Put on music and dance. Ask a friend or family member to join you.
   • Keep TV and computer time to 2 hours or less each day.
2. Cut some calories each day.
   • Drink water instead of regular soda, sweetened fruit drink, or fruit juice. You cut about 150 calories.
   • Eat a piece of fruit instead of a candy bar or bag of chips. You cut about 200 calories.
3. Eat smaller portions at meals and snacks.
   • Still hungry? Have more fruit or veggies.
4. Eat breakfast every day. It will help you focus better at school.
   • Have one bowl of whole grain cereal with nonfat or low-fat milk. Add a piece of fruit.
   • Try two slices of whole grain toast. Add a tablespoon of peanut butter, a hard-boiled egg, or a piece of low-fat cheese. Drink a glass of nonfat or low-fat milk.
5. If you get your lunch at school, choose:
   • Small deli or sub sandwiches with lean meat and mustard or low-fat mayo instead of fried foods.
   • Nonfat or low-fat milk instead of chocolate milk.
   • A piece of fruit instead of cookies.
6. Pack your lunch at night to save time in the morning.
   • Use leftovers from dinner to make a sandwich.
   • Add raw carrots and a piece of fruit.
7. Talk to your doctor about losing weight slowly and safely.

At salad bars, pick a mixture of veggies and fruits. Use 1 tablespoon of low-calorie dressing.

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Healthy Eating Tips

• Eat slowly. Wait 10 to 15 minutes before having second helpings.
• Help plan, shop for, and make family meals.
• Drink a glass of water before you eat.
• Fill half your plate with salad or vegetables.
• Use very small amounts of butter, margarine, or salad dressing.
• Eat only a small serving of a dessert at the end of a meal—and not every day. Have a piece of fruit instead.

Snacks

Most teens need a snack after school. Use a small plate or a bowl to make sure you do not eat too much. Do not snack while watching TV or at the computer. Try:

• A piece of fresh fruit.
• One cup of veggies served with salsa.
• A small bowl of whole grain cereal with nonfat or low-fat milk.
• A small bowl of soup and a few whole wheat crackers.
• One small corn or flour tortilla with one or two slices of low-fat cheese or turkey.
• One handful of low-salt pretzels and a slice of low-fat cheese.

Being a healthy weight when you are young may help control your weight for life.

Eating Out

Fast food restaurants are okay sometimes, but not every day.

• Order child-size meals and drink water instead of soda.
• Choose a grilled chicken sandwich or a plain hamburger. Both are a better choice than a burger that is covered with sauce, cheese, and bacon. Add a small salad instead of fries.
• For pizza, order thin or medium crust. Eat only one or two slices. Top with veggies instead of meat.
• Have a small bag or a handful of baked chips or low-salt pretzels instead of regular chips.

Get your family and friends involved.

Talk with your doctor about ways to make healthy food choices and be active.

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