For most of us, the holidays are hard if you are trying not to gain weight and eat healthily. For patients with diabetes, holiday meals bring another level of stress, blame, and overall negative feelings after the holiday meal. It could be due to overeating, it could be due to eating too many starchy carbohydrates or eating too many sweets.
During this holiday season make a promise to put yourself at the top of your list. As hard as you’ve worked to stay on course with managing your diabetes throughout the year, the holiday season has the potential to throw you off. Travel, parties, big meals, snack foods at the office and drinking all create a challenging environment for eating healthy. Add to that the days of travel with little scheduled exercise, and it becomes a real effort to stay on track.
HOLIDAYS WITH A BIG MEAL
✦ Eat breakfast or snacks earlier in the day and avoid the idea of saving carbs for the big feast later on. If you skip meals, it may be harder to manage your blood sugar.
✦ Limit the number of servings of starchy foods on your plate. It might be tempting to have some mashed potatoes, sweet potato casserole and rolls, however, try to choose just one of these items. Or just take a few spoonfuls or bites of each.
✦ Choose fruits and vegetables served raw, grilled or steamed. Avoid vegetables in creams, gravies and butter.
✦ Stick to calorie-free drinks such as water, tea, seltzer, or diet sodas instead of punch or mixed drinks.
✦ If you choose to drink alcohol, limit the amount and have it with food. Talk with your healthcare team about whether alcohol is safe for you. Women should drink no more than one alcoholic beverage a day and men should drink no more than two. A DRINK IS:
- 12 fluid ounces (fl oz) of beer
- 5 fl oz of wine
- 1½ fl oz of 80-proof distilled spirits
- 1 fl oz of 100-proof distilled spirits
✦ Enjoy your favorite holiday treats, but take small portions, eat slowly, and savor the taste and texture.
✦ After your meal, take a walk with family and friends. Exercise will also get you moving, keep you focused on your goals, and give you a welcome break from being surrounded by treats. Exercise is also a great way to lower blood sugar levels.
✦ If you overindulge, don’t beat yourself up. If you eat more carbs or food than you planned for, don’t think you have failed, just make a plan to get back on track.
Having a plan will help. Get the holiday tip resource that will help you with your plan:
Trying to stick to the plan may make you feel like you are the only one that has to be careful, while everyone else just enjoys the holidays without worries.
The big take away, put yourself first. Take care of your health so you can take care of others. Invest some time and make your holiday survival plan and enjoy the time you spend with family and friends