Tips for Teenagers with Diabetes to Maintain a Healthy Weight

Contents:

• Medical Video: Dr. Oz on Weight Loss
  
• How to get a healthy weight?
  
• What are the healthy eating tips that I can try?
  
• How about breakfast?
  
• Can I still snack?
  
• Can I still eat at fast food restaurants?
  

Medical Video: Dr. Oz on Weight Loss

Maintaining a healthy weight as a teenager can help you control your weight to survive. Having a healthy weight can help you feel fit, healthy, and make your appearance look better. This can also prevent health problems, such as heart disease and high blood pressure. If you have diabetes and are overweight, weight loss can improve your blood glucose levels, which are also called blood sugar, making your diabetes more manageable or controlled.

How to get a healthy weight?

If your doctor advises you not to gain weight or even lose weight, then you need to do more physical activity every day and reduce calorie intake. Ask a dietician or diabetes expert to:

• Helps decide on the types of activities that fit your busy life as a teenager
• Helps you and your family make a balanced diet and determine healthy food choices

Some of the following can be tried to maintain a healthy weight:

1. Stay active every day, at least 60 minutes. This will help you burn extra calories and your body stays fresh. Invite a few friends to dance with your favorite music. Exercise or play a bicycle instead of playing games or going to the movies. Invite a friend or family member to take a walk instead of watching TV after school.
2. Reduce calorie intake. Calorie levels indicate how much energy is stored in these foods. Calories that are not digested will be stored as fat in the body. The number of calories is usually listed on food labels. Get used to reading food labels. If you reduce 100-200 calories / day, that can make a big difference.

3. Eat snacks and snacks in smaller portions. Try eating vegetables or fruit as snacks. To prevent you from snacking constantly, measure your snacks and put them in a kind of bag, so that they are easy to carry anywhere.

If you eat less and do more physical activity, at least you will lose about 0.5-1 kg for a month - and you will feel amazing. The best way is to lose weight little by little because you are still growing. If you lose weight slowly, it will be easier to maintain it.

What are the healthy eating tips that I can try?

• Take your time when eating. It takes about 15 minutes for your stomach to tell your brain that you are full. So, wait for 15 minutes before eating again.
• Arrange a plan to help, make, or shop for family needs if necessary.
• Drink a glass of water before you eat.
• Fill half the plate with salad and vegetables. Use a salad dressing, mayonnaise or margarine in small amounts.
• If you like to eat sweets, desserts, or sweets, eat only small portions when finished eating and try not every day, then don't forget to walk. The less you eat sweet foods, the less likely you want it!

A very low calorie diet is not healthy for teens

If you don't eat the right foods, chances are you won't grow or develop properly. Never change your nutritional intake drastically without consulting a nutritionist or doctor. They can help you determine the right amount of food to live a healthy and happy life.

How about breakfast?

• Breakfast is a good thing to start your day. Breakfast will help you focus on school throughout the day.
• Take a bowl of whole-grain or low-fat milk cereal or yogurt and a piece of fruit.
• If you don't have a lot of time, try oat crackers or sliced ​​bread with a tablespoon of peanut butter, boiled eggs, or a piece of low-fat cheese, along with a glass of nonfat or low fat milk.

How about lunch at school?

If you buy lunch at school, avoid fried foods. Choose:

• A small sandwich made with lean turkey, skinless chicken, or beef with mustard or a little low-fat mayonnaise
• Nonfat or low fat milk instead of chocolate milk
• Change cookies or cakes with fresh fruit slices

Prepare lunches the night before to save time

• Use the rest from dinner
• Make a tuna sandwich
• Add raw carrots and a piece of fruit

Can I still snack?

Most teens want to snack after school. The key is not to eat too much. Use a small plate or bowl to help you control the portion of the snack. The best way is to not snack while watching TV or at the computer, because you will lose control and eat too much.

Here are some tips about healthy snacks:

• A piece of fresh fruit
• A cup of vegetables served with a little salsa or salad dressing low fat
• A small bowl of whole-grain cereal with nonfat or low fat milk
• A small bowl of vegetable soup and a little biscuit
• A small tortilla with one or two pieces of low-fat cheese or turkey
• Three cups of low-fat popcorn cooked using a microwave or provided in a small package
• Handful of pretzels or biscuits
• Drink a few glasses of water along with snacks

Can I still eat at fast food restaurants?

Of course, but not every day. If you do that, try the following ideas:

• Don't order jumbo portions! Order smaller, size portions of children, and drink water or low-fat milk instead of soft drinks. Share greater food with friends.
• Choose a grilled chicken sandwich or an ordinary hamburger, rather than just a burger with sauce, cheese and meat. Add a small baked potato or a small portion of french fries.
• If you want to eat pizza, order a thin pizza instead of a lot of toppings. Eat just one or two slices of pizza with regular cheese or vegetable toppings. Add a salad with a little low-fat sauce.
• Try chips in small packs or baked chips or pretzels rather than eating ordinary chips.

Getting and maintaining a healthy body weight can help you stay fresh as you get older. Encourage family members and friends to live healthy by making healthy food choices and encourage them to exercise with you.