Seven Holiday
Tips
Want to enjoy the holidays and the food and still stay
healthy? Planning ahead is important, especially if you have diabetes. The
seven tips below can help guide you through your next holiday event:
- Focus
on friends and family instead of food. Remember, the holidays are a time to slow down
and catch up with your loved ones. Play games, volunteer, or spend time
outdoors enjoying the winter weather together.
- It’s a party, but don't overdo it. Eat slowly, and really enjoy the foods that
you may only have once a year. If the meal will be served near your usual
meal time, try to eat the same amount of carbohydrate that you normally
would for a meal. If you plan to have a dessert, cut back on other
carbohydrate food in the main course. Make sure your portions
are reasonable and resist going back for second helpings.
- Eat before you eat. Don’t skip meals or snacks earlier in the day
to “save” calories and carbs for the large holiday feast later on. If you
skip meals, it will be harder to keep your blood glucose in control. Also,
if you arrive somewhere hungry, you will be more likely to
overeat.
- Bring what you like. Don't spend time worrying about what will be
served. Offer to bring your favorite diabetes-friendly dish. It could be a
low-sugar or low-fat version of recipe. If you count carbs, check your
recipe’s nutrition facts so you know how big a serving is and how many
carbs it has.
- Drink in moderation. If you drink alcohol, remember to eat something beforehand to
prevent low blood glucose levels later. Whether it’s a glass of
eggnog or red wine, holiday drinks can add a significant amount of
calories to your holiday intake. Keep it to no more than 1 drink for women
and 2 drinks for men.
- Stay active. One reason that we have problems managing
diabetes and weight during the holidays is our lack of physical activity.
Sure, the holidays are busy, but plan time into each day for exercise and
don’t break your routine. Make the holidays an active time!
- Off from work or school? Use this extra
time to do some physical activity.
- Train for and participate in a local holiday
run or walk (like a turkey trot or reindeer run).
- Start a game of pick-up football or play
other games in the yard.
- Bundle up and go for a walk with your loved
ones after eating a holiday dinner.
- Offer to help clean up after a
meal instead of sitting in front of leftover food. This will help
you avoid snacking on it and get you moving around!
- If
you overindulge, get back on track. If you eat more carbs or food than you planned
for, don’t think you have failed. Stop eating for the night and
focus on spending the rest of your time with the people around you.
Include extra exercise, monitor your blood glucose levels, and get back on
track with your usual eating habits the next day.
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