Five steps to help your diabetic child eat and feel healthy

The new year generally sees us starting with a list of resolutions to try to be better versions of ourselves. Right at the top of most lists is losing weight, getting healthy and eating well – and it’s about time we start!

According to Eat Well Live Well’s (EWLW) State of Nutrition in South Africa 2021 report, the average South African’s BMI is 35.1 – significantly higher than the global average of 24.9, meaning many of us are overweight or obese, which could lead to lifestyle diseases such as type 2 diabetes down the line.

Frighteningly, it also showed that 38% of South African parents believe their children cannot distinguish between healthy and unhealthy foods. Here are five tips from EWLW to help make your child’s meal prep healthier and keep their blood sugar levels in check:

Get a tailored eating plan from a dietician and follow it

 Be it a diabetic-friendly meal plan or a general one to help you find a good routine, getting a dietitian involved to put you on the right track is ideal to learn some recipes for those daily three balanced meals and tips for healthy snacks in between. Educating your child about portion control, how to read food labels and learning about the different food groups and how it affects them is also important for your child’s future relationship with food.

Eat well regularly

Try to plan for your child to eat at the same time every day. Skipping a meal can cause low blood sugar and overindulging can cause high blood sugar levels. Always have a ‘low box or hypo kit’ of food, snacks and emergency insulin with your child. This should contain glucose tablets, fast-acting carbohydrates  as well as slow-acting carbohydrate (such as a high-fibre muesli bar or biscuits).

Be careful of fat-free and sugar-free foods

Fat-free foods are not necessarily healthier options, as they are often loaded with extra sugar to make up for the flavour that is lost through the extracted fat. Sugar-free foods, on the other hand, often have high amounts of carbohydrates. The best bet is to opt for non-processed food.

Opt for high-fibre alternatives to carbs

Choose whole wheat pastas, breads, grains and legumes for meal times and avoid carb heavy meals. When it comes to snacks, opt for low-sugar, fresh or frozen fruit and berries, nuts or a homemade snack trail mix.

Be mindful about enjoying occasional treats

Having a slice of chocolate cake for a birthday or an ice cream as a special treat now and then is okay, but help your child understand that they need to keep track of these treats and need to make necessary adjustments in their next meal to keep their blood sugar level in check. You want to help them find a healthy balance and feel in control of their health and eating habits.