The holiday season is in full swing. Baking cookies for family and friends and holiday parties with cocktails and rich hors d’oeuvres can throw even the most faithful healthy eaters off track. And having diabetes can make it feel like an even greater challenge—one that might lead you to say no when it comes to holiday parties. But sticking to a healthy lifestyle doesn’t have to mean deprivation—not if you take the right approach.
The following tips will help you manage diabetes and enjoy the holiday season without deprivation or guilt.
Forget the ‘all or nothing’ mindset. Depriving yourself of special foods or feeling guilty when you enjoy them isn’t part of a healthy eating strategy. If you plan ahead, you can enjoy small portions of the traditional holiday foods you really want—even when you have diabetes.
Mind your carbs. Knowing your daily carbohydrate budget and how much of that budget you plan to spend at each meal is key. Before a holiday get-together, look up the carbohydrate content of your favorite holiday fare to help you more easily stay within your budget when you’re at the event.
Don’t leave the house hungry. Food activist Tiffany R. Davis, the creator of Feed Your Inner Chef, suggest you eat a healthy salad or green smoothie before you go out. “Try dark greens like spinach, kale, or even chard when making your salad or smoothie,” says Davis. These vegetables are low in carbs and chock full of nutritional value.
Scan the buffet: Before you make your food choices scan the entire buffet. Choose small portions of food you really, really want. Often just a taste will satisfy cravings. “Be mindful of your portions,” says Davis. “You don’t have to ‘taste’ everything just because it’s there.”
Explore new taste and flavors. If you’re hosting the holiday meal, don’t waste calories and carbohydrate on everyday food like mashed potatoes. Davis, a food cottage operator, suggest you try her roasted winter vegetable mix of chickpeas, butternut squash, cabbage, and onions. To keep the mixture moist, Davis adds ½ cup of broth before roasting the vegetables at 425o for 35 – 45 minutes or until fork tender. “I typically use canned chickpeas and add them during the last 15 minutes just to heat thoroughly,” says Davis. You can season this dish with a little salt and pepper as desired. For a more ethnic flavor season with spices such as coriander or curry.
Slow down, you eat too fast! Put your fork down between bites and savor the taste of food and enjoy the companionship during a meal or get-together. Eating slowly can also help you feel full faster and stop eating before you get that bloated and stuffed-up feeling.
Drink to your health. Champagne, wine and alcoholic drinks pack in a lot of calories and can cause unexpected low blood glucose levels. Instead try fruit-infused sparkling water, seltzer or tea. “Some of my favorites are Jamaican Sorrel, Roobios, or ginger tea made with fresh ginger root,” says Davis.
Accentuate the positive. Give yourself credit for positive health behaviors. Davis says “Don’t be too hard on yourself. Keep the holiday season in proper perspective, and enjoy time with your family and friends.”
Constance Brown-Riggs, MSEd, RD, CDE, CDN is a registered dietitian, certified diabetes educator, national speaker and author of The African American Guide to Living Well with Diabetes. She is a Dannon One Yogurt Every Day Nutrition Advisor.
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