The holidays are synonymous with two things—family time and food. Every house you visit and every restaurant you go to have already spread out the classics—pot roast, latkes, ham, turkey, casserole, pumpkin pie, and eggnog.
While the rest of us don’t mind the occasional indulgence, the calorie-laden holiday menu is probably the toughest on the 20 million-plus Americans with diabetes.
The key to coping with this season is to practice control and moderation. Here is a handy guide to healthy eating that will help diabetics have a pleasant holiday.
1Never Starve
If you’ve been planning on skipping breakfast just so you can save up a few calories for that indulgent lunch or dinner, think again. Starving will decrease the insulin production in your body, which in turn will cause you to overeat later. Both these factors will severely impact your blood sugar levels.
2First Scout, Then Swoop
Scouting through your buffet will give you the chance to assess the spread so that you can make healthier choices. Use the MyPlate app on your smartphone at this point to keep a check on the calories and carbs in the food you choose.
3Pick Smaller Plates For Portion Control
The smaller the plate, the lesser your portion size. This is not only a good way to reduce your calorie intake, but also great to stop your blood glucose levels from rising.
4Portion Proportion
Plan your plate smartly to eat healthily. Diabeteseducator.org recommends that you fill half your plate with veggies like broccoli, green beans and carrots, one-quarter of the other half with carbs (starches) such as sweet potatoes, quinoa, rice pilaf or mashed potatoes, and the remaining with lean meat like chicken or turkey without the skin. Take as little gravy as possible, if you can’t avoid it completely.
5Alcohol Is Your Nemesis
From family dinners to office parties, you’ll be cheering with your drink more often than you think. Not only does alcohol give you a dreadful hangover, it spikes up blood sugar levels and interferes with the effectiveness of your medication as well. If you must drink, choose a spritzer or wine (or even sparkling water) as they cause lesser damage than mixed drinks.
6You CAN Have Your Cake & Eat It Too
Whether it’s a pumpkin pie or a fruitcake, dessert is what every diabetic should stay away from. If you can’t resist your sweet tooth whip up a sugar-free dessert yourself. You can find many diabetic-friendly recipes of traditional desserts. Check out these sugar-free pumpkin pie and holiday cookie recipes today.
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