By: Kathy Hubbard
Once upon a time, type 2 diabetes (T2D) was called “adult onset” diabetes because it rarely occurred in children. Although it still primarily occurs in adults, we’re seeing the rate of T2D increasing exponentially in children between the ages of 10 to 19 years old, and particularly in children who are overweight or obese.
The advice for preventing the disease sounds simple. It’s changing a lifestyle pattern that’s the difficult part. It’s easy for me to tell you to make sure your children eat a healthy diet and exercise more, but how can you actually put that into practice? Read on.
First let’s talk about the disease. Type 2 diabetes is a chronic disease that affects the way your child’s body processes sugar for fuel. Cleveland Clinic explains, “The main cause of Type 2 diabetes is insulin resistance. This happens when cells in the muscles, fat and liver don’t respond as they should to insulin. Insulin is a hormone your pancreas makes that’s essential for life and regulating blood sugar levels.
“If the body isn’t responding to insulin properly, the pancreas has to make more insulin to try to overcome the increasing blood glucose levels. If the cells become too resistant to insulin and the pancreas can’t make enough insulin to overcome it, it leads to Type 2 diabetes.”
Although being overweight is at the top of the risk list, a thin or average sized child may develop T2D if their diet consists of highly processed, high-carbohydrate foods and saturated fats. Also at risk is a child whose mother had gestational diabetes, and those who were born prematurely or had a low birth weight.
Getting back to lifestyle changes. There are several websites that offer tips, all of which are similar, so I’m going to mix and match them. If you’re interested in more information just Google “preventing childhood type 2 diabetes,” that’s what I did.
Tip #1: Ban habits that lead to overeating. This means portion control. Put a balanced meal on a plate and have your child sit at a table, preferably with the whole family, with no other distractions. If necessary, use a smaller plate so the child doesn’t realize they are getting less food. Avoid insisting your child clean his or her plate.
Tip#2: Limit or get rid of soda and other sweetened drinks. Low or nonfat milk is a good beverage choice, and don’t forget a big glass of water. A general rule is that children should drink half their weight in pounds, up to 100 pounds, in ounces. For example, an 80-pound child should drink around five cups of water daily.
Tip #3: Make snack time a healthy time. A piece of fruit, a few carrot sticks with hummus, celery with peanut butter, whole-grain crackers with string cheese, a hard-boiled egg, air-popped popcorn are all good choices.
Tip #4: Encourage your children to exercise. Each child needs to run, jump rope, play ball, ride their bikes, for at least 60 minutes each and every day. Walking the dog twice a day is good exercise, and it’s a good idea if the whole family tags along – don’t forget the dog! You all need the exercise too, no?
Tip #5: Cut back on screen time. Experts recommend no more than two hours per day. Don’t let your child eat while watching TV or while playing a video game. Mindless eating can lead to overeating.
Tip #6: Make sure your child gets enough sleep. Children who don’t get enough sleep are not only at risk of obesity, but they may also develop problems at school.
Tip #7: Get kids involved in making healthy meals. Teach them how to read food labels and to know which ingredients are healthy and those that are not. Teach them not to buy junk food. Reward them with privileges, not sweet treats.
Tip #8, and the last one: Set a good example. You should eat a variety of vegetables, fruits, whole grains, and lean proteins. And, very importantly, have the whole family sit down at the table for a meal whenever possible.
Children should have a blood sugar test starting at 10 years old, or when puberty starts. Be sure to ask your pediatrician about it.
Kathy Hubbard is a member of the Bonner General Health Foundation Advisory Council. She can be reached at [email protected]. This article was written for publication in the Bonner County Daily Bee on November 12, 2025.
