Diabetes is a disease that causes the body to not make enough insulin to break down the sugars and starches in foods. Type 2 Diabetes is on the rise in both adults and children, with more than 20 million Americans alone suffering from the disease. But science has shown that the best way to prevent Type 2 Diabetes in children is to eat right and exercise. This disease usually attacks because of poor diet and obesity and therefore can often be avoided.

Here are some suggestions on what you can do to help prevent type 2 diabetes for yourself and teach your children healthy eating habits as well.

A diet high in fiber is beneficial in a variety of ways. Foods that are high in fiber will make you feel more full. Therefore you consume fewer calories, helping to reduce the risk of obesity. Fiber also helps foods pass through your body easier and eliminates bad cholesterol. Foods that are high in fiber include whole-grain breads, brown rice, beans, and many fruits and vegetables. Look for products where the first ingredient is whole grain not enriched whole grain, or try making your own. About a year and a half ago I began buying whole-wheat pastas, brown rice, and making my own whole-wheat bread. My family didn’t even miss the less nutritious white wheat products.

It is important to keep insulin levels in the body stable. The best way to do this is to spread your food intake throughout the day. Instead of eating three large meals try eating three smaller meals along with two snacks. This will prevent your from getting so hungry that you overeat. Plus your body benefits from having an even source of calories. This allows your body to perform better and stay healthier.

Moving around after eating will help your body digest your food easier. Try taking a short walk and move around after you eat instead of just sitting.

If your energy levels are feeling low don’t reach for a high sugar snack like a candy-bar or cookie. It will definitely boost your insulin and energy levels but will leave you feeling worse than before. Instead reach for something with some fiber as well as carbohydrates like an apple or slice of bread.

Don’t eat anything late at night. Food digests slower when you are sleeping. Plus instead of burning calories why you are sleeping your body will use the calories from the food it is digesting. If you want to lose weight go to bed hungry. Then you will be ready for breakfast the next morning. You should always eat breakfast. This helps get your metabolism going and provides your body with necessary energy.

If you teach your children to make good food choices when they are young they are more likely to continue the habit into adulthood. Thus significantly reducing their chance of getting type 2 diabetes in children.