Keeping Kids Healthy Over Summer: Preventing Type 2 Diabetes

With summer here and children spending more time at home, it's a perfect opportunity to encourage lifestyle changes that can help prevent Type 2 diabetes—a condition increasingly affecting kids due to poor eating habits and insufficient exercise.

Traditionally seen more frequently in overweight adults, Type 2 diabetes is increasingly diagnosed in children who are inactive and have poor dietary habits. Given that eight out of ten overweight children are likely to grow up to be overweight adults, it's essential to establish healthy habits early on.

Here are some effective strategies to help safeguard your children against diabetes this summer:

1. Promote Regular Meals at the Table: Discourage eating straight from the package by having kids use a plate and eat at the table.
2. Encourage Daily Physical Activity: Kids need about an hour of exercise each day. Summer break is the perfect time for outdoor activities like biking, jumping rope, or playing sports.
3. Manage Portion Sizes: Using smaller plates can help control food portions and prevent overeating.
4. Educate on Nutrition: Teach your children to read Nutrition Facts labels to understand what they’re eating. Focus on meals rich in fiber and low in added sugars.
5. Delay Seconds: To avoid overeating, wait 15 to 20 minutes before offering a second helping.
6. Choose Healthy Snacks: Replace junk food with healthier alternatives like carrots, celery, or fresh fruit.
7. Reduce Sugary Drinks: Limit sodas and other sweetened beverages which are high in calories but low in nutrition.
8. Limit Screen Time: Encourage physical activity by limiting screen time to two hours a day.
9. Lead by Example: Children mimic adult behaviors. Eating healthily and exercising regularly yourself can be a powerful motivator for your kids.

Implementing these tips can significantly reduce the risk of Type 2 diabetes and also guard against other weight-related issues such as asthma and heart disease. If you have concerns about your child’s diet or health, summer is a great time to consult with healthcare providers to ensure your child’s needs are met, make an appointment.