Holidays can be
filled with food temptations. Busy schedules make it hard to work in
regular exercise and healthy meals. But don't despair. With a little
planning, you can enjoy the holidays.
What You Can Do
Ahead of Time
diabetic meal plan. Then you will know what and how much to eat when
you are dining away from home.
portion, and freeze ahead of time meals that are lower in sugar, fat
and sodium. Then you can reheat them quickly when you are very
exercise before you schedule holiday activities. Be flexible, but if
you don't plan exercise time, it won't happen.
For your own
party, choose foods that fit your meal plan. Go to the library or
bookstore, and get diabetes cookbooks and magazines that feature
healthy holiday recipes.
Focus on one
or two diabetic self-management goals during the holidays. No one is
perfect, but you can stick to one or two habits that are good for
What to Do When
the Season Arrives
parties. Plan parties around caroling, house decorating, holiday
card making, or walks to see neighborhood decorations.
If you are
invited to a party, call ahead for the menu. Offer to bring a dish
that you can enjoy without guilt.
At the buffet
table, surveyed the offerings before you dig in. Only put on your
plate what you really want. Use a small plate, and leave plenty of
space around your portions. Then sit down away from the buffet
table. Don't go back for seconds.
alcohol without your doctor's permission. Insulin and some diabetes
pills do not mix well with alcohol. Never have more than one or two
drinks. A serving of alcohol is 1½ ounces of distilled liquor, 12
ounces of light beer, or 4 ounces of dry wine.
Guidelines for Healthy Eating
meat of poultry and boiled, baked, broiled, or grilled fish or
seafood are lower in fat and calories than beef or pork. If you do
ear red meat, choose leaner cuts.
grilled, stewed, or baked vegetables are lower in fat and calories
than vegetable casseroles or salads made with mayonnaise. Skip the
gravy and sauces, or use only a little.
portion of a yeast bread or roll tends to be lower in fat and
calories than quick breads like biscuits, cornbread, or nut breads.
fats you add. One teaspoon of regular margarine or butter can add 45
Fruit from a
fruit basket is the best dessert. If you must have a regular
dessert, have a very small portion.
unsweetened tea, are free foods.
1. What diabetes
self-management goal will I focus on during the holidays?
2. What nutritious recipes can I fix ahead, so that I can eat well while
I am busy?
3. How can I get more exercise during the holidays?
always, consult with your medical professional before making any changes
to your diabetes wellness program. Remember, when in doubt, check it
out with your doctor!
Source: National Diabetes Education Program in which Diabetic Life is a
pages of Diabetic Life Magazine