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
- Be active at least 60 minutes every day.
Cut some calories each 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.
Eat smaller portions at meals and snacks.
- 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.
Eat breakfast every day. It will help you focus better at school.
- Still hungry? Have more fruit or veggies.
If you get your lunch at school, choose:
- Have one bowl of whole grain cereal with nonfat or lowfat
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.
Pack your lunch at night to save time in the morning.
- 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
Talk to your doctor about losing weight slowly and safely.
- Use leftovers from dinner to make a sandwich.
- Add raw carrots and a piece of fruit.
At salad bars, pick a mixture of veggies and fruits. Use 1 tablespoon of low-calorie dressing.
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.
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.
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.
Get your family and friends involved.
Talk with your doctor about ways to make healthy food choices and be active.
The U.S. Department of Health and Human Services’ National Diabetes Education Program (NDEP) is jointly sponsored by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) with the support of more than 200 partner organizations.
This information is not copyrighted. The NIDDK encourages people to share this content freely.