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Holiday Meal ™ E
Planning for Diabetics
Food is a natural part of the holiday season,
so its especially important for diabetics to develop a plan to navigate the cornucopia
of culinary temptations.
“There are things that always come up in your life—weddings, birthdays,
parties—but nothing is more challenging than Thanksgiving and Christ
mas, says Anne Daly, a registered dietitian and director of nutrition and
diabetes education at the Springfield (111.) Diabetes A. Endocrine Center. “You
do want to build in some special foods and prioritize what’s important to you.
But keep your blood glucose front and center.”
The key is to plan ahead, says Daly, a past president of Health Care and Education
for the American Diabetes Association. Say, I’m not going to let the holidays control
me; I’m going to take control of this. I’m going to think ahead,"’ she says.
Developing family and peer support is helpful, which is easier since healthy-eat
ing tactics for diabetics are healthy for anyone. A typical Thanksgiving meal can total
3,5(X) or 4,OCX) calories, but Daly says there are simple ways to dramatically reduce that
number. For example, choose white meat instead of dark meat from the turkey; cxxik
dressing outside the bird; make mashed potatoes with skim milk or chicken broth
rather than cream; serve steamed vegetables rather than fat-laden casseroles; and watch
die gravy! One cup of regular gravy has a whopping SIX) calories.
For both diabetics and tliose who entertain diabetics for holiday meals, healthier
cooking options exist. Dress up sweet potatoes with small amounts of pineapple juice
or apple juice instead of butter or brown sugar. Make pies without the crust. When
baking, use less sugar and increase the use of sweet-tasting spices and flavorings such
as cinnamon, nutmeg and vanilla. For more options, peruse cookbooks for diabetics
and try recipes that include lighter versions of traditional holiday fare.
Enjoy sugary treats in moderation, and remember that sweets are not the only
foods that increase blood sugar levels. All carbohydrates—including those in fruits,
vegetables, beans, dairy foods and starchy foods—elevate blood sugar. Eat a variety of
healthy ftxxis. Think low-fat and sugar-free.
Daly offers diabetics these holiday meal tips:
• Talk with family members in advance and enlist their support. Tell them your gxd
is to keep your bkxxi sugar level in the optimal range.
• Schedule your holiday meal for later in the day. When meals are served at nix in or
in the early afternoon, people tend to eat a second full meal at dinnertime.
• Make a list of ’ must-have’’ fixxls—for example, Mom’s famous sugar cookies—and
figure out how to include them in your eating plan. You may have to cut back on
other ftxxis or adjust medication. Ginsuiting a registered dietitian or your physician
can help.
• Think about your family’s typical holiday meal. Ask what’s going co be on the
menu and determine if there are any dishes you can eat heartily. Opt for vegetables
and fruits, or volunteer to bring a tray of raw vegetables or shrimp cocktail.
• Offer to host the family dinner, which gives you more control over the menu. Even
if its a potluck, provide relatives with your healthy recipes, which have benefits for
everyone.
• Send leftovers home with guests.
• If you drink alcoholic beverages, limit yourself to one or two drinks and include
them in your holiday calorie plan. Tea and club soda are healthier options.
• Monitor your bkxxi sugar more often than usual. The recommended pre-me.il
range is 90 to 130. the post-meal peak should be less than ISO and, two hours later,
the reading should be less than 140.
” Wliat you want to do is learn from year to year,” Daly says. “Lcxik back and think
to yourself what worked and what didn't.”
And don't forget to enjoy yourself After all, it's the holidays!
Anne GiJleiu is u writer in Brattuvod. Term.
Visit www.diabetes.org for more information and holiday recipes.
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