By Deborah Brown, Grace Cottage Diabetes Educator
as originally appeared in the Brattleboro Reformer’s Graceful Health series, December 2, 2016
It’s true that the holiday season presents extra challenges for diabetics and others with food restrictions, but it’s possible to enjoy the special foods you love and keep your sugar in balance, if you go into it with a plan.
Perhaps it was easier for some people in years past, when there were clear boundaries regarding “naughty” foods a diabetic shouldn’t eat. Now, healthy eating is all about making good choices. This is an important part of taking care of diabetes.
To make a healthy eating plan, choose from all of the food groups every day. This gives your body the nutrients it needs to stay healthy, and the variety helps to keep you from getting bored.
Use the “Plate Method” to determine portions. Mentally divide your plate into three sections. Half of your plate should contain non-starchy vegetables (spinach, broccoli, peppers, onions, or tomatoes, for example). One quarter of your plate should contain low-fat protein, and one-quarter should be carbohydrates (grains or starchy vegetables like bread, rice, potatoes, or whole-grain pasta). Using this visual as a guide can make it easier to develop a strategy. Then, if your food plan allows it, add one dairy or one fruit item on the side.
A few more guidelines can help. For example, don’t skip a meal, thinking you can save calories for the big meal. You want to keep your sugar as level as possible, and skipping a meal could make it dip dangerously. Also, you’re likely to be starving by the time you arrive at a party, which will make it very difficult to make good choices.
Once you arrive, head for the vegetables. These days, most parties include a veggie platter, and if you’re not sure that will be the case, you can take one with you. Or bring your favorite side dish to go with the meal. You can honor your hostess and have a safe, go-to food all at once.
Other than that, remember that any whole food is a better choice. Look for foods with whole grains, minimal processing, and the least amount of sauces.
And don’t be knocked off your diet by a well-meaning hostess or family member who encourages you to eat something that’s not right for you. You may feel forced to accept it, but just because it’s on your plate, that doesn’t mean you actually have to eat it. Carrying around a plate of food can serve as a deterrent.
During dinner, make your calories count so you don’t have to skip dessert. Pass on the rolls or sweet potatoes, and opt for a small piece of pie and skip the whipped cream. You can split a dessert with someone else. Then go take a walk. This will do wonders for your body!
No matter what foods are being served, three things can help your body digest foods at a healthier pace: drink lots of water, get some exercise each day, and keep monitoring your blood sugar so you can make appropriate adjustments. Water helps you to feel full, and it flushes out toxins.
If you drink alcohol, limit it to one drink for women and two for men. Sipping a glass of water alongside can make it last longer and help you to consume less. Avoid drinks that contain high-calorie mixers like soda or juice. And remember, alcohol can lower your blood sugar, so be careful if you take insulin or certain diabetes medications. Check with your medical provider for advice.
Some diabetics may choose to print out the “Healthy Holiday Eating Contract” (available from the American Association of Diabetes Educators’ website), sign and date it, and place it on the refrigerator, or carry it in a pocket or purse, as a reminder that they are going to take good care of themselves this season.
Of course, healthy eating is important all year round, but especially now, when temptation is common, these tips can help you stay true to yourself. It’s all about making good, healthy choices. The most important ingredient in your success is you!
Bio: Deborah Brown earned her LPN degree at the Thompson School of Nursing and her RN degree at Vermont Technical College. She has worked as a nurse at Grace Cottage and at Brattleboro Memorial Hospital. She joined the Grace Cottage Community Health Team this year, first as RN Outreach Coordinator and later became one of the team’s Diabetes Educators.
