Question: How do I get all of my fruits and veggies in for the day?

Maybe you like some fruits and some vegetables, but you can't eat the same thing all day. Maybe you're still searching for fruits and vegetables that you like. Changing what you eat can be hard, but don't get discouraged. Dr. Erinn Rhodes, Director of the Type 2 Diabetes Program at Children's Hospital Boston, reminds you that there are lots of fruits and vegetables to choose from and many ways to prepare them. Have a fruit or vegetable with every meal. Use them in recipes, and keep trying new fruits and vegetables to see what you like. Check out this website for recipe ideas and other tips.

Question: My doctor says that I should eat breakfast everyday. Who has time for that?

"Breakfast is an important way to start the day. It gives your brain and your body the fuel that it needs to get going, and it will keep you from being too hungry by lunchtime," says Dr. Rhodes. Breakfast doesn't have to be a long sit-down meal. Why not make a sandwich the night before? Or have a reduced fat yogurt or breakfast/sports bar before running out the door. Look for bars with 4 or more grams of fiber per serving. Then take a piece of fruit with you to eat on the way to school. Dr. Rhodes wants you to "Remember that if you are taking medication for your diabetes but you are not eating breakfast then you may be at risk for low blood sugars or other side effects from your medication. Be sure to talk with your doctor if you are having any side effects from your medication."

Question: My doctor tells me that I have to control my portions, how do I know what the right serving size is?

Many people have this question. You are not alone! A good way to start learning about serving sizes is to read nutrition labels on the foods that you eat. Dr. Rhodes recommends that when you put food on your dinner plate, try this: fill half the plate with non-starchy vegetables, legumes, and fruit; one-quarter with whole grains like brown rice, barley or whole wheat pasta; and the remaining quarter with lean protein like chicken, fish, eggs, cheese or yogurt. Also, she wants you to listen to your body: "Eat when you are hungry and don't "starve" yourself. Stop eating when you feel satisfied, so you don't get too full." See this link to learn more about portions and servings.

Question: I was recently diagnosed with pre-diabetes. Will a healthy diet prevent me from developing type 2 diabetes?

"Pre-diabetes refers to a category of blood sugars that is not normal but does not yet meet the criteria for diabetes. People who have been diagnosed with pre-diabetes are at high risk for developing type 2 diabetes and cardiovascular disease. However, having pre-diabetes does not necessarily mean that you will develop type 2 diabetes," according to Dr. Rhodes. She explains that a healthy diet and physical activity are key components to reducing the risk of diabetes. Dr. Rhodes further explains that in adults and sometimes in adolescents, the medical team may also consider a medication along with healthy lifestyle changes to help reduce the risk of developing diabetes.

Question: I'm confused by how to read nutrition labels. My doctor says I need fiber. How do I know if I'm getting enough?

Fiber is an important part of your diet. According to Dr. Rhodes, fiber in the diet helps sugars to be absorbed more slowly, can help lower cholesterol and supports a healthy digestive system. She says that a general guideline for daily fiber intake for children and teens is to take your age in years and then add 5. For example, if you're 15 years old, then you should aim for 15 + 5 = 20 grams of fiber per day. Fiber can be found in fruits (e.g., apples), vegetables (eg, broccoli), beans, nuts, and whole grain breads and cereals. Dr. Rhodes says, A high fiber food should have at least 5 grams of fiber per serving. She recommends reading the nutrition labels of breads and cereals with extra care and looking for the serving size. Fiber is listed under total carbohydrates. To learn more about fiber and reading food labels, check out http://kidshealth.org/teen/food_fitness/nutrition/fiber.html.

Question: How do I know the difference between good fats and bad fats?

It's important to read nutrition labels to find out what types of fats are in the foods that you are eating. Most nutrition labels list total fat and break fat down into different categories. "In general, you want to stay away from saturated fat as you might find in red meat and trans fats like partially hydrogenated vegetable oil. These can increase your risk of cardiovascular disease," says Dr. Rhodes. Healthier fats are monounsaturated and polyunsaturated fats. Dr. Rhodes notes that olive oil and avocado are good sources of monounsaturated fats while polyunsaturated fats can be found in some vegetable oils like sunflower oil.