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
each day. |
|
Try to cut some calories. If you
cut 100 to 200
calories a day, it can make a big
difference |
|
If you:
|
You could cut about:
|
| Drink water instead of
regular soda or a sweetened
fruit drink |
150 calories |
| Eat
a piece of fruit instead of
a candy bar or a bag of
chips |
200 calories |
| Eat
a small serving of french
fries or share a big one |
250 calories |
Eat
one half cup of sugar-free,
nonfat pudding instead of
regular ice cream |
150 calories |
|
|
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.
|
