Preventing Type 2 Diabetes – American Diabetes Alert Day

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Did you know type 2 diabetes is on the rise in both children and adults? It’s a serious problem but, fortunately, it’s one we can do something about. And American Diabetes Alert Day on March 23rd is dedicated to just that.

As a mom, RN, and fitness instructor, I am all about keeping people healthy and this cause is dear to my heart. I love that American Diabetes Alert Day encourages people to identify and lower their risk of developing type 2 diabetes. So, in its honor, I want to do my part and share with you some tips I’ve found for helping you and your family develop healthy lifestyle habits that will lower your risk.

While diabetes risk can run in families, so can healthy lifestyle habits. And when it comes to preventing type 2 diabetes, small changes can make a huge impact. According to the Centers for Disease Control and Prevention (CDC), here are some simple ways you can help lower your family’s risk.

Mealtime Makeover

• Drink more water.

• Limit sugary drinks.

• Eat more fruits and vegetables

• Limit high calorie foods.

• Make favorite foods healthier.

• Get kids involved in making healthier meals.

•Eat slowly—it takes at least 20 minutes to start feeling full.

• Eat at the dinner table only, not in front of the TV or computer.

• Shop for food together.

•Shop on a full stomach so you’re not tempted to buy unhealthy food.

•Teach your kids to read food labels.

• Have meals together as a family as often as you can.

•Don’t insist kids clean their plates.

• Don’t put serving dishes on the table.

• Serve small portions; let kids ask for seconds.

•Reward kids with praise instead of food.

Get Physical

•Make physical activity fun and get active every day.

•Aim to get 60 minutes of physical activity a day, in several 10- or 15-minute sessions or all at once.

•Start slow and build up.

•Keep it positive—focus on progress.

• Take parent and kid fitness classes together.

•Make physical activity more fun; try new things.

•Ask kids what activities they like best—everyone is different.

• Encourage kids to join a sports team.

• Have a “fit kit” available—a jump rope, hand weights, resistance bands.

• Limit screen time to 2 hours a day.

• Plan active outings, like hiking or biking.

• Take walks together.

• Move more in and out of the house-vacuuming, raking leaves, gardening.

• Turn chores into games, like racing to see how fast you can clean the house

Whenever possible, it’s ideal to practice these healthy habits together as a family. This will help the habits stick and make the changes more fun. For example, you can both eat well and get active together by doing something enjoyable like biking or hiking to a local park and sharing a fruit salad picnic. Such activities allow you to enjoy quality fun time together, as well as reinforce healthy lifestyle choices that lower your risk. 

I hope you found these tips useful, and that they help you and your family to lower your risk of developing type 2 diabetes. To learn more, please visit To learn more, visit: http://gofyi.ly/A8F6E430

What tips do you have for getting active and eating well as a family? I’d love to hear them!

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Sources

Community Care Plan. (2021). Type 2 diabetes and youth. CPPCares.org https://ccpcares.org/CDC/Diabetes2

Centers for Disease Control and Prevention. (2021). Diabetes: Prevent type 2 diabetes in kids. CDC.

https://www.cdc.gov/diabetes/prevent-type-2/type-2-kids.html

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