Nutrition

Nov|Dec 2018

November is American Diabetes Month

Enjoying Holiday Festivities with Diabetes

November is American Diabetes Month and also the start of the holiday season which can be challenging for people with diabetes trying to manage their meal plans.  The following tips will help you manage your blood sugar while enjoying the holiday festivities.  

Eat close to your normal meal time to keep blood sugar steady.  If served later, try a small snack at your normal time and eat a smaller serving when the meal is served.  

Invited to a party? Offer to bring a healthy dish along.

If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.

Don’t skip meals to save up for a feast. It will be harder to keep your blood sugar in control, and you’ll be really hungry and more likely to overeat.

If you slip up, get right back to healthy eating with your next meal.

Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.

Being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.

Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.

Source: https://www.cdc.gov/features/diabetesmanagement/index.html

Portion Size Pitfalls

Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls:

  • Split entrees when eating out or get half in a to-go box when first served.  
  • When eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. 
  • When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package.
  • If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.
  • Divide up the contents of one large package into several smaller containers to help avoid over-consumption. 
  • Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level. 

Source: https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_pitfalls.pdf