The Art of Balance: Sugars and Holiday Food
Celebrating the Holidays can be a challenge if you or one of your family members has diabetes.
Explore some helpful tips for preparing your Holiday meal and making good decisions about what you eat during the holiday season!
🌮 Creating a Diabetes-Friendly Menu
If you or one of your family members has diabetes, you may be wondering how you are going to create a Holiday meal that is diabetes-friendly and delicious. The most important thing is to create a meal that has a balance of carbohydrates, protein, and healthy fats. Vegetables such as carrots, green beans, and broccoli are great ideas for side dishes as they are rich in vitamins, minerals, and fiber. Turkey is a good lean protein choice to have during your meal as it can help stabilize blood sugars and make you feel more full for a longer period of time.
🤩 There are many healthier substitutes you can choose to make your favorite dishes. Here are some of our go-to tips:
- When making a casserole, consider using reduced-fat or non-fat sour cream or even Greek yogurt for some added protein instead of the original sour cream.
- Wholegrain bread or rolls are a great substitute for white bread as they have less refined sugars.
- When making desserts such as fruit pies or apple crisps, consider reducing the amount of added sugar or only using half the amount of topping that you would normally use.
🍽️ Sticking With the Diabetes Plate Method
Using the diabetes plate method is a great way to choose well-balanced meals, even for special events like a big family gathering.
- Half of your plate should be filled with non-starchy vegetables such as green beans and broccoli.
- A quarter of your plate should contain a lean protein which includes turkey, a Thanksgiving classic.
- The last quarter of your plate should be filled with carbohydrates. This includes any whole grains, fruits, or sweet potatoes.
By making good choices about what goes on your plate, you can better control your blood sugars during the holiday season.
In addition to using the Diabetes Plate Method, here are some tips that can help you keep your blood sugars stable during this holiday season:
- Be physically active! Even though winter is upon us, try to move around during the holiday season. You could go for a quick walk outside or even walk around the mall if you need to do some Christmas shopping.
- Eat smaller portions! The Diabetes Plate Method can help with this but also remember to apply this tip when choosing your dessert. Whether it be an apple pie or a cheesecake, try to avoid those temptations to eat too much. Otherwise, your sugars may go through the roof!
- Alcohol in moderation! It is important to monitor your alcohol consumption as it can cause your blood sugars to go too low or too high. Try to opt for more low-calorie, low-carb options if you can!
SummaryTrying to balance your blood sugars during the Holiday Season can be extremely frustrating and challenging. But don’t worry, with the right tips and tricks, you can still enjoy the delicious food while spending quality time with family and friends.