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.

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, find a pediatrician at UT Health San Antonio.