Preventing Type 2 Diabetes in Kids: 3 Steps You Can Take Today

We have the power to turn the tide on the type 2 diabetes epidemic in children and prevention is key! Helping your child build healthy eating habits when they are young and pairing it with a lifelong habit of movement – such as team sports, dancing, climbing or swimming – can set your child on the path to a healthy and diabetes free life. But where specifically do you start? 

Here are 3 steps that you can implement today! And what better day to start with preventing with intention that World Diabetes Day! 

1. Pile on the Vegetables! 
   I often see patients that are struggling with extra weight. Many times, the issue is not what these kids are eating that is harmful, it’s what they AREN’T. In order to grow well and be healthy, it's important to fuel our bodies with proper nutrients. The vast majority of healthy fiber, vitamins, minerals and phytochemicals we need are found in fruits and vegetables. Packing in extra fruits and vegetables can also prevent overeating of the less nutritious parts of our plates, like meat and starch.
   

   Strive to have your child eat at least HALF of their plates with vegetables and fresh fruits. It can be a small salad and a few pieces of steamed broccoli, roasted cauliflower and sliced apple, or a delicious Asian slaw. If they really get in good vegetables, they will be on their way to eating a very nutritious diet!
   

2. Scour for Sugar.
   With our food culture so loaded with added sugars, it is crucial for all of us to know how much sugar our bodies can tolerate, and how much might cause harm. In general, kids ages 2-18 can tolerate about 25 grams of added sugar per day. With one teaspoon of sugar being 4 grams, that means no more than 6 teaspoons.
   

   Start with being mindful of labels. Be sure to check the sugar content of whatever you feed your kids – you might be surprised at what you find even in “healthy” products. My recent surprises include finding out that a Cliff bar has 21 grams and a small drink at Jamba Juice has 53 grams! It adds up faster than you think.
   

3. Less Media, More Movement
   Truly, the hardest parenting challenge of our generation is prying the devices out of our kids’ hands and getting them to be active. It is so frustrating – trust me I know – but so important. Not only do we need to protect our kids from media addiction, we also need to make sure they move in ways that promote proper growth of muscles and bones.
   

   Good news! No one needs to be an elite athlete to get in great daily movement. Family activity is so great for kids – a pick up game of basketball, tossing a football, or hitting tennis balls for an hour are all great ways to be active and engage with your kids. Asking them to put down the device and get outside is hard, but when you mirror that action for them and join the fun, they really do value that time together…even if it takes a little coaxing.