“It’s the most wonderful time of the year …”
The holiday season often evokes images of family and friends gathered around tables laden with sweets, treats and time-honored indulgences. But how do you navigate those temptations if you are living with diabetes?
Allison Hendry, a registered dietitian nutritionist and certified diabetes care and education specialist at Southeast Georgia Health System, has answers. She says that people with diabetes can maintain safe blood sugar levels without depriving themselves of their festive favorites. With planning and portion control, you can even eat a bit of Aunt Sue’s sweet potato casserole. Here Ms. Hendry addresses common situations and concerns that people with diabetes face – especially at this time of year.
Holiday party
Why is it important to not skip meals before a holiday feast, especially if you have diabetes?
While many people want to “make room” for the big meal of the day, skipping meals can lead to overeating and low or high blood sugar levels. To avoid this, simply eat small meals throughout the day.
What types of healthy snacks help stabilize blood sugar levels?
Combine protein with carbohydrates to stabilize your blood sugar; for example, hummus with raw vegetables, tuna with whole wheat crackers or non-fat, low- or zero-sugar Greek yogurt with nuts.
How does eating slowly help you feel full?
It takes about 20 minutes for your brain to signal the sensation of fullness. By chewing slowly and mindfully, you consume less calories and digest your food easier.
Why is it important to always drink plenty of water?
If you have diabetes and are even slightly dehydrated, your body has difficulty regulating your blood pressure and blood sugar. Dehydration can also cause headaches, dizziness and more serious problems. Staying hydrated helps keep your blood sugar stable while protecting your kidneys, heart and nervous system. Drinking a full glass of water before a holiday meal also makes you feel fuller, which helps you make healthier choices. Caffeinated drinks and alcohol dehydrate; choose plain water, or flavored, non-sweetened seltzer water. You could also add a flavored sugar-free powdered drink mix to regular water.
What foods should you fill your plate with and how can you manage portion sizes for casseroles and treats?
Use the “healthy plate” method: fill half your plate with non-starchy vegetables such as broccoli or green beans, one-fourth with protein such as roasted ham or turkey and one-fourth with starches. Your one-fourth portion of starch can include a tablespoon of each of your favorite casseroles. Add a roll if you like. Using a nine-inch plate helps with portion control, too.
What healthy side dishes could you bring to seasonal gatherings?
Consider roasted vegetables, such as Brussels sprouts, carrots, cauliflower or broccoli, or a bowl of fresh strawberries and blueberries.
How does meal planning help people manage diabetes during the holidays?
Meal preparation helps you stick to your eating plan. Use the healthy plate method to plan weekly meals and shop in advance.
What are the benefits of a 10-minute walk after eating?
Walking after a meal is the greatest thing you can do. Even slow walks help lower blood sugar levels, benefit digestion, boost metabolism, aid relaxation and improve sleep.
What are your top tips for maintaining a healthy diet during the holidays?
Meal planning, not skipping meals, staying hydrated, eating in moderation and moving after a meal top the list. Also, focus on your family and friends, not the food.
Where can people living with diabetes find more support?
The American Diabetes Association website, diabetes.org, is a great resource, and their diabetesfoodhub.org website has many holiday recipes. With a doctor’s referral, the Health System offers three resources: 1) free monthly diabetes education classes, 2) appointments with a diabetes care and education specialist, and 3) appointments for Medical Nutrition Therapy with a registered dietitian. For more information, please call 912.466.1689 or visit sghs.org/diabetes.
Image provided by Southeast Georgia Health System
Southeast Georgia Health System Diabetes Education team: Sue Ullrich, MA.Ed, RN, CDCES; Allison Culberson, Pn1; Allison Hendry, RDN, LDN, CDCES, and Alexandra Hubbard, RDN
Provided by Southeast Georgia Health System
