Lifestyle Changes Can Help Kids Prevent Type 2 Diabetes

Type 2 diabetes was once diagnosed much more often in overweight adults. But it now affects kids who have poor eating habits and get little exercise. Childhood obesity more often affects Hispanic and non-Hispanic black children and children in families with lower incomes.

Why is it so important to watch kids' weight? Eight out of 10 overweight kids become overweight adults. But those kids may not get diabetes. Parents can do a lot to reduce the risk of type 2 diabetes in their kids, even if the parents already have it. Here are some tips:

• Ban habits that lead to overeating. Have kids use a plate and eat at the table.

• Make sure kids exercise. They need an hour a day, all or most days. Sports teams are one choice. But so is outdoor play, such as running around, jumping rope, and bike riding. Or they can walk the family pet before and after school.

• Control food portions. Don't let kids overeat. Switch to smaller plates to encourage smaller portions.

• Read the Nutrition Facts label on foods . You can use the information to plan meals with more fiber and less added sugar. It can also help with portion sizes.

• Delay seconds at mealtime. Wait 15 to 20 minutes before you offer a second helping.

• Don't buy junk food. Offer low-calorie snacks, such as carrots, celery, Italian ices, low-fat cheese, or fresh fruit.

• Limit or get rid of soda and other sweetened drinks. These have a lot of calories with little nutrition. Serve low-fat dairy products.

• Cut back onscreen time. Limit the time your child spends on their phone or computer, playing video games, and watching TV. Experts recommend 2 hours a day or less.

• Be sure kids get enough sleep every night. Children who don't get enough sleep are at risk of obesity and behavioral problems at school.

• If your kids spend time in day care after school , be sure that the programs provide healthy eating and activity options.

• Set a good example. It's important for you to eat a healthy diet and exercise too. Eat a variety of vegetables and fruits, whole grains, and lean proteins.

If you have questions about your child's nutritional needs, talk with your child's doctor. Using the above tips will help reduce your child's risks of developing diabetes. It also helps lower the risk of several other conditions linked to weight gain, including asthma and heart disease.