Your Healthy Food Guide” gives
ideas about what kinds of foods are good for you.
Remember, this is only a guide. Talk with your
doctor or dietitian about making a meal plan just
How much should I eat?
The amount of food you
need to eat each day varies with your age,
sex, height, and activity level. The amounts
in “Your Healthy Food Guide” are right for
girls age 11 to 17 or boys age 11 to 14 who
get 30 to 60 minutes of physical activity
Try to cut some calories. If you
cut 100 to 200 calories a day, it can make a big
||You could cut about:
|Drink water instead of
regular soda or a sweetened
|Eat a piece of fruit instead of a candy bar or a bag of chips
a small serving of french
fries or share a big one
one half cup of sugar-free,
nonfat pudding instead of
regular ice cream
Try these healthy eating tips
► Take your time when you eat. It takes about 15 minutes for your stomach to tell your brain that
you are full. So, wait 15 minutes before eating second helpings.
► Do not skip meals. Eat breakfast, lunch, and dinner, plus a snack. You will have a ready supply of
energy and not get too hungry.
► For breakfast, try one or two slices of whole grain toast with a tablespoon of peanut butter, a
hard-boiled egg, or a piece of low-fat cheese, along with a glass of low-fat or nonfat milk.
► Make a sandwich with turkey or lean beef for lunch. Use mustard or a little low-fat mayonnaise.
► Snack on a small bowl of whole-grain cereal with low-fat or nonfat milk and a piece of fruit.
► Don’t “super-size” it! Order smaller, kid-sized meals and drink water or low-fat or nonfat milk.
► Share a larger meal with a friend.
► Fill up half of your plate with salad or vegetables. Use small amounts of low-fat salad dressing,
mayonnaise, or margarine.
► Stay away from carbonated drinks and replace it with water and fat-free milk and lemon juice or orange or pomegranate.
► Dealing with foods that contain materials that regulate blood sugar, such as onions and garlic and celery and lettuce and
beans and lemon and pear.
► If prevent diabetes and its complications, a periodic analysis of sugar
What’s in it for me?
If you lower your risk for type 2 diabetes, you will:
Have more energy
Feel good about yourself
Be healthy now and in the future
Take action now. Use the ideas in this tip
sheet to stay healthy and lower your risk
for type 2 diabetes.
Follow the ideas on this tip sheet and share
them with your friends and family. They are
good for everyone’s health.