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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
• Know your diabetic meal plan. Then you will know what and how much to
eat when you are dining away from home.
• Prepare, 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 busy.
• Schedule your 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 you.
What to Do When the
Season Arrives
• Have active 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.
• Never drink 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.
General Guidelines for Healthy Eating
• Roasted white 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 eat red meat, choose leaner cuts.
• Raw, steamed, 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.
• A small portion of a yeast bread or roll tends to be lower in fat and
calories than quick breads like biscuits, cornbread, or nut breads.
• Watch the fats you add. One teaspoon of regular margarine or butter
can add 45 calories.
• Fruit from a fruit basket is the best dessert. If you must have a
regular dessert, have a very small portion.
• Coffee and unsweetened tea are free foods.
Questions to Ask
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?
Where to get help?
• The Diabetes Treatment Center at Desert Springs Hospital.
Contact them at 702-369-7560
• Joslin Diabetes Center Affiliate at Freemont Medical Center.
Contact them at 702-362-3422.
• Diabetes Health Centers. Contact them at
702-257-9713. |
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