Ways to prevent Type 2
Children and teens may be able to prevent diabetes or delay its onset for many years. Small changes can make a big difference. Even a small amount of weight loss can help prevent or delay diabetes.
Losing weight is hard, especially if you’re trying to do it by yourself. Get the whole family involved. After all, a healthy diet for preventing diabetes is a healthy diet for everyone.
Lose Weight By Eating Healthy
Here are some healthy eating tips the whole family can try.
- Drink water — Limit sugar-sweetened drinks including, sodas, juices, sports drinks, and coffee drinks. These drinks add calories with little or no nutritional value.
- Eat more fruits and vegetables — If fresh is not available, try frozen or canned fruits (in natural juice, not syrup) and vegetables. They’re more affordable, easy to cook and they don’t go bad!
- Make healthy snack foods easy to find in the kitchen — Place grapes, carrots or plain popcorn on the counter.
- Limit fast food — When you do choose fast food, make healthier choices:
- Choose salads with dressing on the side
- Choose foods that are grilled or broiled
- Choose diet sodas or low-fat milk to drink
- Hold the mayo
- Choose baked chips or apples slices instead of french fries.
- Order the kid-size meal
Lose Weight By Getting Active
- Limit sitting in front of a screen time to no more than 2 hours a day — This includes TV, computer, phone and video games.
- Get moving — Children and teens should get 60 minutes a day of exercise most days of the week. Here are ways your family can be more physically active:
- Walk, bike, or scooter to school. Try a “walking school bus” or supervised bike rides.
- Turn up the music and dance
- Walk outside, in a mall, at a park, or in a museum
- Join your local YMCA
- Take the stairs instead of the elevator
- Get off the bus a stop early and walk
- Park at the far end of the lot
- Play interactive video games that get you up and moving
- Walk around while talking on the phone or watching TV
- Set Goals — Challenge your child, and yourself by setting small goals. Reward your successes with non-food items. (Ex. Having a sleepover, renting a movie, going shopping)