Holiday Wellness with Diabetes
Got diabetes? Well, holiday eating can still be fun.
Thanksgiving, Christmas, Hannukah, New Year — bring on the festivities! It’s the season of celebration…and for most people, it’s also the season of food: Home-baked goods, work lunches, family dinners, cocktail parties — they’re all a huge part of the holidays. But enjoying all the festive eats and treats is a different story when you have diabetes.
Finding balance during the holidays can be really challenging. Trying to loosen up and enjoy yourself, while keeping your blood sugar in check, is no easy feat.
Parkland dietitians and diabetes experts, Sarah Solly, Maggy Doherty, and Rachel Trammell gave tips for how you can still be festive during the Holidays, without throwing healthy eating out the window. You can watch the video or read the recap below!
Are there any ways to make traditional holiday foods healthier?
Maggy: You can always recreate any recipe and make it healthier. Try swapping saturated fats for unsaturated. Or artificial sweeteners to reduce calories.
Rachel: You could use egg whites instead of whole eggs. When we're talking about carbohydrates, you can reduce your portion size. When you're baking, use a little more vanilla and less sugar. Even reducing the sugar intake by half will make a huge difference.
Should I skip a meal or two before the big holiday meal?
Rachel: We never want to skip meals, especially when it comes to diabetes. Our bodies function on sugar and we need to give it consistent meals throughout the day. When you skip meals, your blood sugar is more likely to spike. Skipping meals will also make you very hungry when it's time to eat. This will cause you to eat more than you usually would.
Maggy: You also want to make sure that your breakfast is healthy when you know you're going to be having a large holiday meal.
Sarah: This is especially sure for those who are taking diabetes medications. Make sure that you're eating normally.
It's the end of the year and I'm having "Diabetes Burnout". How can I stay motivated?
Rachel: Diabetes burnout is so common and totally understandable. It takes a lot of effort to manage diabetes well. But just because you're tired doesn't mean that you can give up. Think about the complications that could arise if you quit trying.
Maggy: Find ways to stay motivated. Whether it's setting new goals, exercising more frequently or something else.
Should I use artificial sweeteners to sweeten holiday desserts instead of sugar?
Maggy: Yes you should. This will help you reduce how much sugar you're eating. If you're making a dessert, make a sugar-free option. This way you know there's something you feel comfortable eating.
Rachel: You can also use sugar substitutes for other dishes like cranberry sauce. It's important not to confuse sugar-free with carbohydrate-free. Using sugar substitutes will help with the sugar intake but the milk or other unhealthy ingredients.
I'm on insulin. Can I still have holiday beverages?
Rachel: yes, within moderation. 1-2 drinks within a couple of hours would be reasonable.
Maggy: Another important thing to remember is that you don't want to eat a low amount of carbohydrates and then overindulge in alcohol. This will spike your blood sugar. If you plan on consuming alcohol, continue to eat a normal level of carbohydrates throughout the day.
Should I go on a "detox" after eating holiday meals?
Rachel: You don't need to "detox". The holidays are fine if you're only eating one or two meals. Don't keep a lot of leftovers in your house after the holidays, then you'll want to "detox" your house!
Maggy: I like to switch the word "detox" to "reset". Just get back on track after the holidays. Give leftovers away and get back to your healthy diet.
Is it dangerous to exercise after a holiday meal? WIll this impact my blood sugar?
Maggy: it's not dangerous at all. It's actually good for you. My family likes to take a walk after a big meal. This could be good bonding time and help you feel better.
Melissa: I like to advise to start a new tradition. Play a few games on the lawn. Create memories while being active. Whenever you exercise early in the day, you're more likely to make healthier choices throughout the day.
I get really stressed out about holiday meals and managing my diabetes. How can I combat this?
Rachel: Don't stress out, that can raise your blood sugar. I would say make some time for yourself. Don't burden yourself with too much to do. Relax and try to enjoy the holidays. Try some breathing exercises to relieve stress throughout the day.
Maggy: If you're stressed about food and nutrition, try to reshift your mindset to what's really important. The holidays should be a time that's about gratitude and family. Remember the purpose and this should help with stress.
Pies and other sweets are my favorite part of the holiday season Do I have to give those up completely now that I have diabetes?
Maggy: The key phrase here is "everything in moderation". You can still have pie, but you don't want to eat the whole pie. Maybe limit yourself to a few slices on special occasions and you should be okay.
Rachel: We never want to tell you to give something up completely because that's not always realistic. Limit your servings and give the rest to family. Don't leave it in your house if you know that's your weakness.
Rachel: Remember your carb intake. If you're eating a lot of carbs during the meal, wait a few hours before you have the pie.
Where do my holiday beverages like eggnog, hot chocolate, etc., fit into my diet during the holiday?
Maggy: I would say make a low-sugar, low-fat version of these beverages. This will help cut down on calories without sacrificing taste.
Rachel: You would be amazed how many calories, fat and sugar are in a small glass of eggnog. You could drink away half of your calorie allowance for the day. You can easily find healthy versions of these drinks online.
My family doesn't like to follow my diabetes meal plan. How can I follow my diabetes meal plan and still be able to eat with my family?
Maggy: Choose which carbohydrates you want. Stick with those two dishes. Everyone doesn't have to follow your diet but try not to fall into those habits.
Rachel: Ask your family for support by not eating certain food items in front of you. When you make your plate, fill most of it with protein, then choose a small serving of carbs and vegetables.
View more tips on being healthy with diabetes on the blog!
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