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Make It Work for You is a tear-of plan healthy meals and physical activities that fit into your busy life. You can also check out the “Did you know?” boxes to learn interesting facts related to your health. Other helpful tips and fun ideas also appear in boxes throughout this booklet.
Teenagers require regular meals and snacks to give them the energy and nutrients they need to grow and fulfill their active lifestyles.
HEALTHY EATING. To get to and stay at a healthy weight, you need a mix of fresh foods each day, such as: Vegetables. Fruit. Whole-grain foods, like oatmeal, whole-grain breads, and brown rice. Low-fat or fat-free milk or dairy foods, like low-fat yogurt and cheese. Poultry, fish, lean meats, beans, tofu, and nuts.
Am I at a healthy weight? If you are not comfortable with your weight or you just want to make healthy changes, only small steps are needed: l Pack more nutrients into your food choices. Replace a high-calorie snack with a lower-calorie snack such as a piece of fruit. l Move more. Walk for 60 minutes every day.
Involve Teens in Grocery Shopping, Meal Prep, and Mealtime. Giving teens responsibility in choosing and making meals allows them to practice eating well with foods they enjoy.
Choose 2 to 3 servings of calcium-rich foods, including low-fat milk, yogurt or non-dairy alternatives such as soy, rice or almond milk. A serving is 8 oz. Fill a quarter of your plate with protein, such as chicken, fish, lean beef, cheese, nuts, beans, lentils and tofu.
Learn about healthy foods and make healthy choices at each meal and snack. • Ask your health care team to help you make and use a healthy eating plan. • Choose water to drink. • Be physically active for at least 60 minutes every day. • Take the correct amounts of insulin or pills, if you need them to manage your diabetes, and check you
