Parents and Caregivers: How to Avoid Type 2 Diabetes in Children

Parents and caregivers can help children avoid type 2 diabetes by instilling healthy habits that will last a lifetime. The key is to prevent overweight and obesity, which in turn decreases the risk of kids developing type 2 diabetes. Here are some ways to do this:

Start early. Children learn health behaviors from a young age. At home, family meals, adequate sleep, and limited screen time are all linked to less obesity in preschoolers (https://pubmed.ncbi.nlm.nih.gov/20142280/). Look for child care providers and preschools that serve healthy meals and snacks, give kids time for active play every day, and keep screentime to a minimum.

Stay active. Toddlers and preschoolers should be active throughout the day, crawling, jumping, and moving around in active play. Older children need to move for a total of 60 minutes per day. This doesn’t have to be an hour of uninterrupted activity – ten minutes here and there can quickly add up. 

Focus on fruits and vegetables. This is easy when you eat the MyPlate way and make half of your plate fruits and veggies. Kids can be choosy and young children need repeated exposure to new foods, so don’t give up! Avoid using dessert as a bribe for getting kids to eat their vegetables or clean their plate.

Go for whole grains. They provide fiber that helps balance blood sugar. Look for 100% whole grain bread, cereals, and crackers. Give whole grains like quinoa and farro a try. Grains should take up a quarter of your plate.

Vary your proteins. Lean meat, poultry, and seafood are always good choices for protein, which should take up a quarter of your plate. But don’t forget about other protein sources. Beans, peas, lentils, nuts, and seeds pack protein as well as fiber.

Re-think your drinks. Offer water instead of juice and sugar-sweetened fruit drinks or soda. Get the whole family in the habit of reaching for water. Include fat-free or low-fat cow’s milk for children over age two. Calcium-fortified, unsweetened plant-based beverages, like soy milk, are also good options.

Limit screen time. Watching TV, playing video games, and surfing the internet takes up time when kids could be active. It also interferes with sleep, which is important to staying at a healthy weight. Plus, think about all the ads for sugary drinks and cereals, high-fat snack foods, and fast-food children are exposed to through screens.

All of these recommendations work best when the whole family adopts the healthy habits. If you think your child is overweight or has obesity, don’t single them out. Talk to your healthcare provider, who can provide specific guidance and refer you to a registered dietitian or healthy weight program as needed.