Make Healthy Food Choices

Why eat healthy foods?

Healthy foods give you energy to live, learn, and be active. They help you to:

• Grow at a healthy rate and stay active.

• Keep your blood glucose (GLOO-kos), also called blood sugar, in balance—not too high and not too low.

• Lose weight slowly, if needed, under your doctor’s care.

Do teens with diabetes need to eat special foods? No, they do not. Meals that are healthy for teens with diabetes are great for everyone—you, your family, and your friends.

How does food affect my body?

Food is the fuel that our bodies use for energy. The three main sources of fuel are carbohydrates (CAR-boh-HY-drates), protein, and fat. The body changes these fuels into glucose for energy or stores them as fat. Eating a balance of foods that contain carbohydrates (carbs for short), protein, and fat every day will help keep your blood glucose close to normal. It may also keep your weight where you and your doctor want it to be.

Fats are a good source of fuel for the body and help you grow. Fat does not make blood glucose go up but too much fat can make you gain weight. Some fats are better for you than others.

Choose the types of fats that keep your heart healthy:

• Small portions of low-fat salad dressing, mayonnaise, and margarine.
• Small amounts of nuts, olives, and olive oil.
• A slice of avocado.

Choose these high fat foods less often. They are not healthy for your heart:

• Butter, stick margarine, and regular mayonnaise.
• Fried foods like potato chips and french fries.
• Meats with fat on them, bacon, deli meats, and hot dogs.
• Cakes, cookies, pies, and other desserts.

Protein helps build strong muscles and bones. Foods with protein do not make blood glucose go up like carbs do. Having protein in your meal can help you feel less hungry.

Foods that are a good source of protein include:

• Meat and poultry without skin or extra fat.
• Fish, low-fat cheese, and eggs.
• Natural peanut butter and soy products like tofu.

Carbs are a great source of energy for our bodies. Many foods contain carbs. Some are better for you than others. If you eat too many carbs at one time, your blood glucose may get too high. Learn to eat the right amount at meals and snack times to keep your blood glucose in balance.

Choose carbs that have lots of fiber:

• Whole grain foods—whole wheat bread and crackers, oatmeal, brown rice, and cereals.
• Lentils and dried peas or beans such as kidney, black, white, split, or black-eyed. These foods are also a good source of protein.
• Fresh fruits and vegetables from every color of the rainbow—red, orange, yellow, white, green, blue, and purple.
• Other good sources of carbs include non- or low-fat dairy foods, soy milk, pasta, potatoes, corn, squash, and yams.

Choose these carbs less often: