Kids at Risk For Diabetes

Registered Nurse, Diabetes Educator, CDE, Obesity, Children, Youth, Lifestyle

children nutrition

Childhood Obesity: 3rd in a Series

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Parents have the responsibility to provide a healthy environment for their children.

But what is involved in a healthy environment?

  • A clean house with a safe sleeping arrangement
  • Providing for good hygiene
  • Emotional support and teaching coping skills
  • A sense of family connections
  • Add your own, this list can be very long!

Our health is holistic in nature. Without good sleep, you will not cope well with the anxieties of life. Without good food, you will not grow and develop properly. One part affects another, which will affect their health today and into the future.

Little changes make a big impact over time

Little changes you make have a ripple effect over time. If you switch from whole milk to 1% milk, you save 45 calories per glass OR 135 calories in 3 glasses each day. This is 945 calories per week, which equals 14 pounds in a year.

One hundred calories saved each day equals 10 pounds lost in a year. When you buy reduced fat milk, you change your environment at home. Small changes like buying lower fat foods can make a big difference over time. Your children are dependent on what you provide, so it’s up to you to make these little changes.

  • When you buy healthier breakfast cereal, they will eat it
  • Or switch to whole grain toast
  • When you buy cookies with less sugar, they will eat them
  • When you buy low-fat chips, they will eat them
  • If you buy apples, with a little prep, they will eat them too!

Cut out 100 calories and reduce sugar

Remember, 100 extra calories each day will cause you to gain 10 pounds each year. Considering how small the 100 calorie snack packs are, you can see how it is easy to eat too many calories each day. That’s why most Americans are gaining weight every year.

It is easier to avoid the temptations in the grocery store than it is to resist eating it every day once you bring it home. This should be a whole family affair. Don’t buy something for your mate and expect your children to resist eating it. It is unrealistic to expect your children to resist eating something you have in the house.

Changing to a lower sugar diet may be challenging to the whole family. But to provide a healthy future, it is important for you to control the amount of sugar in your children’s daily diet. Work with your children to find acceptable solutions. Help them make good decisions about the foods you provide in your home.

Incorporate exercise

The Center for Disease Control and Prevention (CDC) recently changed its recommendations for daily exercise.  Never before have they recommended 2-year-olds get added activities. The CDC realizes that parents need to encourage children at a young age to “move their way”. Dancing is a good example. Put music on and it is natural for kids to dance. Find things your children like to do.

Included in the CDC’s recommendations is a limit on screen time based on age. Screen time includes television and computer games. Parents need to be aware of what their children are doing. Encourage them to get involved in activities.

Be the architect of your home

Children depend on parents to provide a good home environment. By keeping focused on their future, you will be motivated to do the right things.

For more information about the holistic nature of children’s health, download my free ebook. 👉 But before you download that, please make sure you’ve signed up for my email list! Anytime I put out a freebie, you’ll get a copy just for being on my list!

For more information about raising healthy children, please see my program, Kids at Risk for Diabetes.

Children’s brains need 130 gms carbs daily

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Children need carbohydrates for proper brain development. We should not be placing our kids on a low carbohydrate diet for weight control. Children need a balanced diet for growth and proper brain development.

What Information Is Out There

Much information on the internet today states that if you have high blood sugars, you should switch to a low carbohydrate diet. There is a ton of information about low carb diets. You could get the impression that this is a good way to control blood sugars. But in children, low carbohydrate diets can be harmful to their brain development.

Blood Sugar Is So Confusing!

I once had a lady come for consulting, complaining of unknown sources of blood sugar. She stated she had checked her blood sugar before eating her dinner. Then she ate a steak dinner with NO carbs. (She was very careful, no dinner roll, no potato, etc.) Then after dinner she checked her blood sugar again and it was much higher. She was so confused.

Have you ever gone to bed at night with one meter reading and woke up the next morning with higher blood sugars? I have had parents believing their child was eating during the night causing this rise in blood sugar. Poor kids were begging for my help!

The fact is, when you don’t eat what your body needs, your body will produce it. Your liver is a large reservoir for energy. When you don’t eat carbs and your body needs quick energy, your liver will release it. This causes your glucometer to read higher than expected.

Our Brains NEED Carbohydrates!

Your brain needs carbohydrates to function properly. The adult brain needs about 100 grams of carbohydrates every day for proper brain functioning. Children need 130 grams of carbohydrates every day just for proper brain growth and development. Imagine your children having a hard time concentrating in school because they are not getting the quick energy they need.

We know it is easy for kids to get a sugar buzz. But there are other sources of carbohydrates they need like fresh fruit, yogurt, cereal, granola, whole wheat bread, starchy vegetables like corn and peas, plus many more.

Low carbohydrate diets are not the answer to prevent diabetes. In fact, many people turn to high protein diets which are usually high in fat (aka loaded with calories). They gain weigh causing insulin resistance. It really is about total calories. Living a balanced life is key, particularly in children.

What You Can Do

Are you motivated to make major diet changes like this? Are ready to teach your children to lead a healthy lifestyle with a balanced diet and increased activities? If you’re ready to make changes but don’t know where to begin, I have a 30 day virtual program that is perfect for the whole family! Click here for more info.

Always be careful when accepting information from the internet as truth. Unfortunately, not everything on the internet is correct!

Please check with your medical provider before making significant changes in your diet.

Making and maintaining lifestyle changes is very difficult.  If you need a coach, find someone who will work with you. I’m happy to chat with you if you have questions. Schedule a discovery call with me.

 

www.kidsatriskfordiabetes.com                                                  Julie@kidsatriskfordiabetes.com