How to prevent DIABETES as a youth

Diabetes is a serious disease.
Food we eat is turned into glucose (sugar) so our bodies can use it for energy. When you have diabetes, glucose builds up in your blood and cannot get into the cells in your body. If blood glucose stays too high for too long, it can damage your eyes, kidneys, and nerves.

You are at risk for getting diabetes if you:
• have someone in your family with diabetes
• weigh too much
• do not get enough physical activity

Take action to keep healthy.
Action: Aim to get to and stay at a healthy weight.
Most teens who get type 2 diabetes weigh too much. To lower your chances of getting diabetes, lose weight by being active and making healthy food choices.

Action: Be physically active every day.
•Walk or bike to get from place to place.
•Take the stairs.
• Dance, play soccer, or sports.
•Play basketball or skateboard with friends.
Get 60 minutes of physical activity every day.
Start slowly. Twenty minutes, three times a day is okay—it all counts.
Keep TV and computer time to 2 hours or less each day.
Ask your family members to get fit with you.

Action: Choose healthy foods every day.
•Eat breakfast, lunch, dinner, and one or two healthy snacks.
•Eat salad with lots of vegetables.
•Drink water instead of regular soda, fruit drinks, or sport drinks.
•Eat foods high in fiber, such as whole grain breads and cereals. Other high fiber foods are brown rice, lentils, dried peas, fruits, and vegetables.
•Eat fish, meat, poultry, low-fat cheese, and soy products. Servings should be about the size of your palm. Baked, broiled, or grilled foods are best. Remove skin and all the fat you see..
•Eat a piece of fruit, instead of a candy bar or chips, for a snack or dessert.
•Eat smaller meals and snacks.

Fill half your plate with salad or veggies. It is okay to have second servings of these foods.
At fast-food restaurants, order small meals or share a larger meal with a friend.
If eating pizza, have two pieces of thin crust cheese or veggie pizza.
​For snacks, try using a small plate or bowl to control how much you eat.