1. Be active almost every day for 60 

minutes to burn up extra calories and 

get fit. Play tag or go for a bike ride instead 

of playing computer games. Ask a friend 

or family member to join you on a walk

instead of watching TV.

2. Cut some calories. The number of 

calories in a food shows how much energy 

you can get from it. To lose weight, you need

to eat about 200 to 300 calories less than

usual each day.

Here are some simple ways to cut calories:

e Drink water instead of a big glass of sweetened fruit drink or regular soda pop. You

can cut about 150 calories! 

e Eat a small serving of french fries instead 

of a big one—and cut about 250 calories!

e Eat a piece of fruit instead 

of a candy bar. You will 

cut about 200 calories!

Why is staying at a healthy weight

good for kids?

A healthy weight means you are not too 

fat or too thin. Your doctor may have 

said that you should not gain more weight 

or that you need to lose a few pounds.

If you have diabetes and are overweight,

you are not alone.

The steps you take to manage your weight

will help you feel better and may improve

your blood sugar or glucose (GLOO-kos)

levels. Staying at a healthy weight 

when you are young can help you manage

your weight for life. It also can help 

prevent problems like heart disease and

high blood pressure.

How can you get to a healthy

weight?

If your doctor says you need to lose some

weight, you need to eat fewer calories

each day and be more active. Here are

some ways to succeed.

oStay at a 

Healthy Weight

V

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What are some healthy eating tips

you can try?

e Take your time when you eat. Wait 

10 to 15 minutes before eating second

helpings at mealtime. It takes about 

15 minutes for your stomach to tell

your head that you are full!

e Ask if you can help plan, shop, or make

the family meals sometimes. This can

be fun for the whole family.

e Fill up half of your plate with salad 

or vegetables. Use small amounts of

butter, margarine, or salad dressing.

e If you eat sugary foods, sweets,

desserts, or candy, eat only a small

serving at the end of a meal. Don’t 

eat them very often.

What about breakfast?

One bowl of whole grain cereal, nonfat or

low-fat milk, and a piece of fruit are a

great way to start the day. You can do better at school when you eat breakfast!

When you don’t have much time before

school, try a couple of slices of whole

grain toast with a tablespoon of peanut

butter, or a hard-boiled egg, or a piece 

of low-fat cheese.

A small breakfast bar and a glass 

of nonfat or low-fat milk is another 

fast meal that can go a 

long way.

n

w

3. Eat smaller portions of food and drink

water at meals and snack time.

4. Drink lots of water. It has no calories!

Sugar-free fruit drinks or sugar-free soda pop

are also good choices when you are thirsty.

5. Ask your doctor to help you find 

a dietitian or a diabetes educator. He 

or she can help you and your family make

the best food choices.

If you eat less and get more active, you

should lose about one pound a month—and

feel great. It’s best to be slow and steady in

your weight loss because you are still growing.

Ask your doctor to help you.

Very low-calorie diets are not healthy

for growing children and teens. Kids

who do not eat enough food may not grow 

or develop the right way.

Q

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s
What about school lunches?

If you get your lunch at school, choose 

fried foods less often. Choose nonfat or 

low-fat milk instead of chocolate milk and

a piece of fresh fruit instead of a cookie.

Many schools have salad bars. Choose high

fiber vegetables and fruits and low-fat 

protein foods. Use a small amount of 

low-calorie dressing.

Small deli or sub sandwiches made with

lean turkey or beef are healthy choices, too.

Use mustard or a little low-fat mayonnaise.

If you have time in the morning, you could

pack a lunch of healthy foods to take to

school. Or you could make your lunch the

night before.

What about after school snacks?

Most kids need an after school snack.

Choose healthy snacks. The trick is not

eating too much. Use a small plate or 

a bowl for your snack instead of 

eating out of the bag or box.

It will be easier to keep track 

of how much you eat. It’s 

best not to snack while 

watching TV or at the 

computer—you may 

eat too much.

The key to 

success 

is to have the whole 

family make 

healthy food choices 

and to 

be as active 

as you can.

w k

m *

s

Snack ideas:

e A piece of fresh fruit

e Half a turkey or ham 

sandwich, easy on the mayo

e A small bowl of whole-grain cereal with

nonfat or low-fat milk

e A small bowl of vegetable soup and 

a few crackers

e One small tortilla with one or two

slices of shredded low-fat cheese 

or turkey

e 3 to 6 cups of low-fat microwave 

popcorn, one handful of pretzels, or 

a few rice cakes

Remember to drink a couple of glasses 

of water, too.
y

What about fast-food 

restaurants?

Try not to super-size your meals,

unless you plan to share them with 

your family or a friend! Order smaller

child-sized meals and drink water, nonfat

or low-fat milk, or diet soda pop.

A grilled chicken sandwich or a simple

hamburger is a better choice than a burger

that is covered with secret sauce, cheese,

and bacon. A baked potato with a little

butter or sour cream is a good choice, too.

If you are eating pizza, order thin or

medium crust instead of deep dish 

or stuffed crust pizzas. Eat only one 

or two slices and add a salad with 

a little dressing.

Try a small bag or a handful of baked

chips or pretzels instead of the regular

kind of chips.

WFollow a 

healthy eating 

and exercise 

plan.

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m

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To learn more

To find a dietitian near you, contact the

American Dietetic Association.

1-800-366-1655 • www.eatright.org

To find a diabetes educator near you,

contact the American Association 

of Diabetes Educators.

1-800-832-6874 • www.diabeteseducator.org

Check out the CDC’s Nutrition and

Physical Activity website for healthy 

eating tips and the Kids Walk to School

Program.

www.cdc.gov/nccdphp/dnpa/publicat.htm

Special thanks to the kids who helped us 

make this tip sheet.

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.

NIH Publication No. 07-5295 Revised August 2005