By Peg Canal, MS, RDN, CDCES Grace Cottage Diabetes Educator
Having diabetes during the holidays can be challenging, with travel, parties, tempting treats, and food galore.
With some advance planning, you can find a balance and enjoy the holiday festivities while maintaining your health goals. Anticipate the choices and make a plan that works for you.
Here are a few simple strategies to help you stay on track:
- Try to eat close to your usual time; this will help keep your blood sugar steady.
- Don’t skip a meal to save for a holiday party. You’re more likely to overindulge when your resistance is down.
- Bring a food offering to the meal that is healthy for you.
- When you arrive, look over the food choices, and make a plan. Fill half your plate with non-starchy vegetables. Prioritize and savor small portions of your favorite foods.
- Hydrate. Water helps you to feel full and may help to reduce calorie and sugar intake. Aim for 8 cups daily.
- Slow down, eat mindfully, and enjoy each bite.
- After a holiday meal, resist the temptation to collapse on the couch. Consider taking an after-dinner stroll, as this will help to balance your blood sugar.
- Stay active. Consider going on a walk and exploring a new area with a friend or family member. Include other fun activities that don’t involve eating such as ice skating, pickleball, or winter hiking.
Need some ideas for healthy items you can bring to the meal? Here are a few of my favorites.
Fresh Green Beans with Cranberries & Hazelnuts: Steam 2 lbs. of green beans (trimmed), turn off heat, and let sit for 3 minutes. Meanwhile, combine 1 T olive oil, ¼ c. coarsely chopped hazelnuts (or another nut), 3 T dried cranberries, and a pinch of salt (optional) and pepper in a small bowl. Drain beans and add nut mixture. Garnish with lemon zest. (From American Diabetes Assoc. Food Hub)
Maple-Mustard Rainbow Carrots: Preheat oven to 475˚ F. In a shallow baking dish, toss 1 lb. of rainbow carrots (washed, trimmed, and halved) with 1 T olive oil and a little salt (optional). Roast for 10 minutes. Meanwhile, heat ½ T olive oil in a small saucepan, remove from heat, and add 2 tsp maple syrup and 1 T Dijon mustard. Drizzle this sauce over the carrots and roast for another 8 minutes, until lightly brown and tender. To serve, top with 2 T toasted sunflower seeds and chopped parsley. Colorful and delicious!
Creamy Mashed Cauliflower: Cut one head of cauliflower into florets and chop finely. Bring about 1 c. of water to a simmer in a pot to steam the cauliflower. Cover and cook over medium heat for 12-15 minutes, until very tender. Drain and discard water (the drier, the better). Add 3 T milk or milk substitute, 1 T olive oil, 2 T plain yogurt, ¼ tsp garlic salt (optional), and pepper to taste. Mash with a potato masher until it looks like mashed potatoes. Top with chives. Even if you mix this recipe with half cauliflower and half potatoes, you will end up with a healthier alternative.
Now for something sweet!
Pomegranate Pistachio Bark: Line a baking sheet with parchment paper and set aside. Heat a small skillet (medium heat). Add 1/2 c. raw, shelled, chopped pistachios. Cook until toasted, approximately 3 minutes. Set aside to cool. In a small saucepan, bring a cup of water to a boil, then reduce heat to simmer. Place a heat-proof medium bowl on top of the saucepan to make a double boiler. Add 1 lb. 60%-70% dark chocolate, broken into pieces, to the bowl and cook, stirring gently with a wooden spoon until the mixture is smooth, about 5 minutes. Spoon chocolate onto prepared baking sheet, spreading to edges evenly with a spatula. Evenly sprinkle chocolate with the pistachios, 1/2 cup pomegranate arils (liquid drained), and 1/8 tsp sea salt. Transfer baking sheet to refrigerator for about 45 minutes, until chocolate sets. Break the bark into 24 pieces and serve.
Spiced Walnuts: This recipe uses the holiday spices of cinnamon, cloves, and nutmeg, along with walnuts, and because it has less sugar, it is a healthier alternative to candied nuts. Preheat oven to 325˚ F. Whip one egg white into a foam and coat 3 c. raw walnuts. Mix 2 T brown sugar (or substitute ½ tsp Stevia powdered extract), 1 tsp allspice, 3/4 tsp cinnamon, 1/2 tsp salt, and 1/4 tsp cayenne pepper together. Sprinkle over walnuts and mix well. Add 2 T orange juice and mix well. Spread walnuts on a baking sheet lined with parchment paper and bake for 20 minutes. Flip walnuts at the 10-minute mark to help them toast and crisp on each side. Serves 12.
Check out the American Diabetes Association Food Hub for additional recipe ideas.
Wishing you a happy, HEALTHY, holiday season!
