Preventing Diabetes with Diet and Exercise

Type 1 diabetes cannot be prevented, but type 2 diabetes often can be. Maintaining a healthy weight is an important aspect of diabetes treatment for both type 1 and type 2. Losing weight and maintaining weight loss can also help prevent type 2 diabetes in the first place. This is usually achieved with lifestyle changes. Lifestyle changes include eating a healthy diet and getting regular physical activity.

Kids and teens have an easier time making lifestyle changes when the whole family participates, and making healthy living a family effort can be beneficial for everyone.

Healthy Eating

Reaching and staying at a healthy weight when young can help a child control his or her weight when older. A child who is at risk for diabetes may be referred to a registered dietitian. The RD will work with the child to develop a personalized eating plan to help meet the child’s goals.

  • Keep in mind these general tips for a healthy diet:
  • Eat smaller meals and snacks if weight gain is not desired
  • Keep an eye on portion size
  • Share an entrée when dining out
  • Choose healthier options
  • Whole grains instead of white/refined grain products
  • Lean proteins (i.e. boneless skinless chicken or turkey breast, fish, beans, lean cuts of beef)
  • Foods that have been prepared with less fat (broiled or baked instead of breaded or fried)
  • Lower fat milk, yogurt, and cheese
  • Drink more water instead of soda, juice, and other soft drinks
  • Include more colorful fruits and vegetables in the diet
  • Enjoy sweet treats less often and in smaller portions

Physical Activity

  • Being active has many benefits for kids.
  • Helps maintain weight
  • Help grow strong bones and muscles
  • Improves mood
  • Increases focus in school
  • Helps with managing stress
  • Improves sleep quality
  • Lowers blood glucose and keeps it close to normal

Children and teens should be active at least 60 minutes per day. This can be easier to achieve if TV and computer times are limited. If a child has not been very active in the past, they should start slowly.

Exercise should include activities the child enjoys.

  • Bike riding
  • Walking or hiking
  • Skateboarding, rollerblading, or ice skating
  • Dancing
  • Bowling
  • Team sports
  • Virtual exercise through active video games
  • Joining active programs like swim clubs, YMCA, 4-H, Boy or Girl Scouts, or Boys and Girls Clubs

Physical activity can also be an opportunity to bond with family. For example, playing a game of basketball together or going for a family bike ride.

What Would You Do?

Making healthier food choices doesn't have to be so hard. You might choose water more often than pop or drinks with calories. You don't have to give up your favorite foods. Try sharing dessert or other higher calorie foods.

Making Dinner

Johnny and his older sister Elizabeth are at home thinking about what to eat for dinner. Their parents are not home, and Johnny would like to order a pizza with the money their parents left them. Instead, Elizabeth suggests going to the grocery store to buy ingredients to make a pizza. She explains to Johnny that making pizza at home is easy and would allow them to eat a variety of fresher food. When Johnny hears this, he agrees with sister that they should make pizza at home - but only if it is thick crust pizza!

Packing your Lunch

Sam is at Rebecca's house afterschool and they are talking about school lunches. Sam says he hates school lunches because they are greasy. Rebecca brings her own lunch to school and suggests that Sam bring his lunch too, but Sam says he doesn't have time to pack his lunch in the morning. Rebecca assures him that it is not that hard to pack your lunch once you get used to it, and shows him that she packs her lunch afterschool to get ready for the next day. Sam says that he will try to start packing his lunch the night before, and Rebecca reminds him that packing his own lunch is healthier and will make sure that he doesn't have to eat any more of those greasy school lunches.

Popcorn and Water

Cynthia is hanging out at her friend Laura's house on the weekend and tells Laura that she is starving! Laura says to Cynthia that she has potato chips and soda they can eat. In Health class, Cynthia learned that air-popped popcorn is a low-calorie alternative to potato chips and that drinking 8 glasses of water each day can make skin look prettier. Cynthia shares this information with Laura, and Laura gets excited about improving her skin and agrees that they can eat popcorn and water instead.