What are the warning signs?

Some kids don’t notice any warning signs. They 

find out they have diabetes when they go to their 

doctor for a check-up.

If you have type 2 diabetes, you might

e Urinate a lot

e Lose weight without any reason

e Be very thirsty

e Feel tired

e Have thick dark skin on the neck or under 

the arms.

What can you do to lower 

your risk? 

Lots of things: 

e Eat the right amounts of healthy foods to get 

to a healthy weight.

e Take action now and follow the tips in this 

brochure. Share them with your friends and 

family. They work for everyone.

Today, more kids have type 2 diabetes than ever

before. This brochure will tell you about type 2 

diabetes and how you can lower your risk of having it.

What puts you at risk?

Kids with type 2 diabetes often

e Are overweight

e Are not physically active enough

e Have a mom or dad or other close relative who has 

type 2 diabetes

e Are African American, Hispanic or Latino American, 

American Indian, Asian American, or Pacific Islander

What is type 2 diabetes?

Diabetes means that blood sugar, or glucose

(GLOO-kos), is too high. Glucose comes from the

food we eat and also is made in our liver and muscles.

After several years, if it is not controlled, the high blood

glucose can damage many parts of the body such as the

heart, eyes, kidneys, and nerves. The key to taking care

of diabetes is to keep the blood glucose as close to 

normal as possible. Some people think that eating too

much sugar causes diabetes but this is not true.

w

w

Lower your risk for

type 2 diabetes

w
Here’s what you can do to be 

more active.

If you are overweight, check with your doctor before

you start a physical activity program.

e Set small goals to start. Don’t get upset if you can’t

do a lot or if you get out of breath at first. Keep 

trying. Any amount of activity will help. Add a 

little more each week.

e Get up and play hard for at least 60 minutes almost

every day. You don’t have to do it all at once — 

20 minutes at a time, three times a day is okay, too.

There are lots of ways to move around more. 

Walk, ride a bike, dance, play ball, or shoot hoops. 

You choose!

e Sign up for sports and physical education classes. 

Ask a grown-up or your teacher about sports or 

dance programs that you could join.

e Cut your TV and video game time to less than 1 

hour a day. Be more active in your free time.

You don’t have to play a sport or go to a gym to move

more. There are lots of things you can do at

home and during the day. Use the Activity Guide

below for more ideas.

Here’s what you can do to eat well

and get to a healthy weight.

Choose a mix of healthy foods each day. If you are

overweight, check with your doctor before you start a

weight loss program. To lose some weight, you need

to eat less and be more active each day. Here are

some ways to do it.

How can you cut some calories?

The number of calories in a food shows how much

energy you can get from it. To lose weight, try to eat

200 to 300 calories less than usual each day. Here are

some simple ways to cut calories:

e Drink water instead of a 20-ounce soda or juice 

drink. You can cut about 250 calories.

e Eat a small serving of french fries or share a big 

one—and cut about 250 calories.

e Eat a piece of fresh fruit (apple, orange, or banana)

instead of a candy bar or a bag of chips. You will 

cut about 200 calories. If you want something 

crunchy to chew on, fruit is a good choice because 

it fills you up.

Your Activity Guide

LESS

ENOUGH

MORE

PLENTY

Sitting Around

Stretching &

Building Up 

Muscles

Making Your 

Heart Work 

Harder

Moving

Whenever 

You Can

Source: USDA Team Nutrition (www.fns.usda.gov/tn)
e Choose healthy snacks such as a small bowl of 

cereal with nonfat or low-fat milk or a piece of fruit.

e When eating out, order kid-sized meals and drink 

water, nonfat or low-fat milk, or diet soda. Split a 

larger meal with a friend.

e Fill up half of your plate with salad or vegetables. 

Use small amounts of margarine or salad dressing.

e Ask if you can help plan or make family meals 

sometimes to learn more about healthy eating.

What should you eat?

Use the Healthy Food Guide below to make healthy

choices. The amounts to eat will vary for different

foods but these will give you an idea of the right

amounts for most kids aged 9 to 13. If you are older

than 13, go to www.mypyramid.gov to find the right

amounts for you.

What are some healthy eating tips you can

follow?

e Take your time when you eat. Wait 15 minutes 

before eating second helpings. It takes about that 

amount of time for your stomach to tell your brain 

that you are full.

e Eat the right amounts of food. Follow the Healthy 

Food Guide.

e Don’t skip meals. For breakfast, try a couple of 

slices of whole grain toast with a tablespoon of 

peanut butter, or a hard-boiled egg, or a piece of 

low-fat cheese.

e Pack a lunch of healthy foods. Make a sandwich 

with turkey or lean beef. Use mustard or a little 

low-fat mayonnaise. Add fruit instead of chips.

Aim for 3 cups a day. Here are

choices that equal 1 cup:

• 1 cup nonfat or low-fat milk 

or yogurt

• 11⁄ 2 ounces cheese

Vegetables

Your Healthy Food Guide

Aim for 5 ounces a day. Here are choices that equal 1 ounce:

• 1 ounce lean meat, fish, or chicken

• 1 egg

• 1 tablespoon peanut butter

• 1/4 cup cooked dry peas or 

beans such as kidney, white, 

split, or blackeye

• 1/4 cup tofu 

• 1/2 ounce nuts 

One serving is

• 1 teaspoon vegetable, olive, or canola oil

• 1 teaspoon tub margarine

• 5 large olives or 1/8 

avocado

• 1 tablespoon low-fat 

mayonnaise 

• 2 tablespoons low-fat salad

dressing

How much should you eat? 

You get most of the fat your body needs from other foods

you eat—so choose only a few extra servings of these hearthealthy fats each day. 

If you choose to eat 

these foods, have a very small

amount and not every day.

Milk, Yogurt,

and 

Cheese

Heart-healthy

Fats

Soda Pop,

Candy,

Cookies,

and Desserts

Aim for 11⁄ 2 cups a day. 

Here are choices that equal 

1 cup:

• 1 cup cut up raw or cooked 

fruit

• 1 cup fruit juice

• 1/2 cup dried fruit 

Fruits

Aim for 5 to 6 ounces a day.

Here are choices that equal

one ounce:

• 1/2 cup of cooked 

cereal

• 1/2 cup cooked rice or 

pasta 

• 1 cup ready-to-eat cereal 

• 1 slice of whole grain bread

• 1/2 small bagel or 1 small muffin

Breads, Cereals,

Rice, and Pasta

Meat, Poultry, 

Fish, Dry 

Beans, Eggs, 

and Nuts

Aim for 2 to 21⁄ 2 cups a day.

Here are choices that equal 

1 cup:

• 1 cup cut up cooked or raw 

vegetables

• 2 cups leafy salad greens

• 1 cup vegetable juice

Source: USDA (www.usda.gov)

Choose dark green and orange vegetables as often as you can.

Choose whole grain foods for at least 3 of your 6 choices.

Choose fresh whole fruits as often as you can.
What’s the payoff?

If you lower your risk for type 2 diabetes,

you also will:

e Have more energy. 

e Have more fun.

e Feel good about yourself.

Is research being done about 

this problem?

Yes, people are looking for ways to help prevent

and manage type 2 diabetes in kids.

The SEARCH for Diabetes in Youth Study

will find out how many young people have 

type 2 diabetes.

www.searchfordiabetes.org

The TODAY Trial will find out the best ways to

treat type 2 diabetes in kids and teens.

http://www.todaystudy.org

The STOPP-T2D Study will test a program to

lower risk factors for type 2 diabetes in middle

school students.

How can I learn more?

Find out more from these contacts.

American Diabetes Association

For help with type 2 diabetes:

http://diabetes.org/youthzone/youth-zone.jsp

American Dietetic Association

To find a dietitian near you: 1-800-366-1655

www.eatright.org

MyPyramid Plan

To learn what and how much to eat.

http://www.mypyramid.gov/

National Association for Health and Fitness

www.physicalfitness.org

National Diabetes Education Program

To learn more about diabetes and how to 

prevent it: www.ndep.nih.gov

President’s Council on Physical Fitness

and Sports

www.fitness.gov

USDA Team Nutrition

To make healthy food choices and stay active.

www.fns.usda.gov/tn/Students/index.htm

VERB

The VERB program makes it cool and fun for

young people to be active every day.

www.verbnow.com

We Can! (Ways to Enhance Children’s

Activity & Nutrition)

www.nhlbi.nih.gov/health/nutrit/win.htm

WIN – Weight Information Network

For weight control help:

www.niddk.nih.gov/health/nutrit/win.htm

W

Special thanks to the kids who helped us

make this tip sheet.

Take action now!

Follow the tips in this

brochure to lower your

risk for type 2 diabetes.

The U.S. Department of Health and Human Services’ National Diabetes

Education Program (NDEP) is jointly sponsored by the National Institutes 

of Heath (NIH) and the Centers for Disease Control and Prevention (CDC)

with the support of more than 200 partner organizations.

NIH Publication No. 03-5295 November 2005