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Prevent Diabetes, This is a Healthy Snack so Children Don’t Get Sick


Bisnis.com, JAKARTA – Eating healthy foods with adequate nutrition can be a way to prevent diabetes in children.

Here are the best healthy snack choices for children and can prevent the symptoms of diabetes. However, children must also remain active to burn carbohydrates consumed.

Check out healthy foods and snacks for children to prevent diabetes since childhood:

  1. Vegetables

The more types and portions of vegetables on a child’s dinner plate, the better for the child’s growth. Meanwhile, regular potatoes or French fries do not count as vegetables because of their negative impact on blood sugar.

  1. Fruits

Provide lots of fruits of various colors so that children are interested in seeing them. Then, you should choose whole fruit or sliced ​​fruit rather than processed fruit, such as juice. In addition, limit children to consume fruit juice about one small glass per day.

  1. Biji-bijian

Choose whole grains or foods made with whole grains so they are minimally processed. Whole grains are whole grains, brown rice, quinoa. Meanwhile, foods made from whole grains, such as whole wheat pasta and 100% whole wheat bread.

The less processed grains, the better because they have a lower effect on blood sugar and insulin than white rice, bread, pizza crusts, pasta, and other refined grains.

  1. Healthy protein

Choose nuts, seeds, and other healthy, plant-based protein options, as well as fish, eggs, and poultry. Then, limit red meats (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).

It’s also important to remember that fat is an important part of a child’s healthy diet. In addition, the most important is the type of fat consumed. Parents need to regularly choose foods with healthy unsaturated fats (such as fish, nuts, seeds, and healthy plant-based oils), limit foods high in saturated fat (especially red meat), and avoid unhealthy trans fats. (from partially hydrogenated oil) for consumption by children.

Therefore, use healthy oils from plants, such as extra virgin olive, canola, corn, sunflower, and peanut oils when cooking children’s meals. In addition, also limit the use of butter to only occasionally.

Meanwhile, dairy products also need to be included in the child’s plate in smaller portions than other foods. Choose unflavored milk, plain yogurt, a little cheese, and other unsweetened dairy products.

Although milk is a good source of calcium and vitamin D, the optimal intake of dairy products has not been determined and research is still progressing.

In addition, water also needs to be the drink of choice at every meal and snack, as well as when children are active. Water is the best choice to quench your child’s thirst and most importantly free of sugar.

So, parents need to avoid giving sugary drinks, such as soda, fruit drinks, and sports drinks, which provide a lot of calories and almost no other nutrients.

This is because over time, sugary drinks can lead to weight gain, increasing the risk of type 2 diabetes, heart disease, and other health problems.

Then, after choosing the right food, parents can incorporate physical activity into their child’s daily routine and consistently so that the child can grow up healthy. Children need to get at least one hour of physical activity per day, such as playing tug of war or having fun with play equipment.

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