Managing Diabetes Magazine - diabetes
Holiday Eating Tips
How to stick to your plan
‘Tis the season of family, celebration and lots of food! Temptation seems to be everywhere – chocolates at the office, your favourite pie made by your mom on the counter, and so many holiday buffets. How can you stick to your diabetes meal plan when everyone around you is indulging? By following the tips below, you can enjoy some holiday offerings while keeping your blood glucose in check.
Balance your plate and your blood glucose
Keeping your plate proportions healthy is the foundation for controlling blood glucose, especially during the holidays. Fill half your plate with veggies, one quarter with protein, and one quarter with grains or starch. This helps balance fibre, healthy fats and protein, which is important to slowing down digestion and the release of sugar into your blood.
During the holidays, try to eat close to your usual times to keep your blood glucose steady. If you must eat later than normal, have a small snack at your usual mealtime and eat a little less when dinner is served.
Navigate the holiday food table
- Look at the whole buffet table before deciding what to put on your plate. When you put healthy foods on your plate first, it can improve your overall meal selection. Give it a try!
- After you’ve chosen an appetizer or two, move away from the buffet. If party foods are close at hand, it’s easy to fill your plate more often.
- Use a smaller plate. You can enjoy smaller portions of food and still be satisfied because the plate looks full.
- Load up on vegetables.Make sure they fill half your plate, and eat them first to take the edge off your hunger.
- Fit in your favourites. Remember, all foods can be part of a healthy diet. Be sure to slow down and savour every bite. Do not forget to count these foods in your meal plan.
- If you have a sweet treat, cut back on other carbs like potatoes, bread, and stuffing during the meal.
- Lead by example. Bring a vegetable or fruit tray to your next holiday potluck, and watch it disappear. Short on time this month? Order a tray from our produce department.
Staying healthy is all about balance. Have you found yourself indulging a little too often? Balance your extra intake by burning some calories. There are so many fun holiday activities you can enjoy with family and friends, or on your own if you need some peace and quiet.
- Walk around your neighbourhood to see the Christmas lights and decorations.
- Celebrate winter with activities that you cannot do any other time of year. Skating, skiing and snowshoeing are all great choices.
- Go sledding or build a snowman with the kids in your life.
- Walk a little more while you are Christmas shopping. Park farther away, take a few extra laps around the mall or stroll through the downtown streets.
Most of all, enjoy everything the festive season has to offer!
Sobeys Dietitians offer a variety of free nutrition classes and one-on-one counselling.
While effort is made to reflect accepted medical knowledge and practice, articles in Family Health Online should not be relied upon for the treatment or management of any specified medical problem or concern and Family Health accepts no liability for reliance on the articles. For proper diagnosis and care, you should always consult your family physician promptly. © Copyright 2018, Family Health Magazine, a special publication of the Edmonton Journal, a division of Postmedia Network Inc., 10006 - 101 Street, Edmonton, AB T5J 0S1 [DI_MDcd18]