Holidays can be tough times for families, especially families living with diabetes. With a little preparation and some diabetes know-how, you'll be ready to face any holiday head on. The most important thing about managing diabetes during the holiday season is to plan ahead. The more you know about what's going to happen, the better you can plan for good diabetes care.
Menu planning for the holidays will help with controlling food intake. Think of the foods that you will be around that will tempt you - treats like fudge, pies or even fruitcake. Special holiday treats are not off limits when we have diabetes, but do need to be figured into a meal plan. It may mean eating less of other food items and treats, getting more exercise, increasing insulin doses, or a combination of all three. Avoid skipping meals. Never arrive hungry at a party. Though we may feel like we need to 'save calories' for a party or special event, this tactic can lead to overeating. Eating something healthy, like yogurt or even a granola bar before the party can help curb your appetite.
To avoid elevated blood sugar readings and holiday weight gain, watch how many helpings you take and watch your serving sizes. Fill up half your plate with non-starchy vegetables and save the other half of the plate for meat and starch items.
Drinking plenty of water will help 'fill' you up too. Be aware of high carbohydrate foods which will raise your bloods sugars, such as potatoes and sweet potatoes, stuffing, breads, pies, eggnog, cranberry relish, and cookies. Try preparing diabetes recipes or modifying a family favorite to make it a little healthier. But still watch portion sizes. Just because it is a 'healthier' item doesn't mean you can have multiple servings of it.
Conversation is calorie free! Talk to people around you and SLOW down while you are eating to savor every bite. Try to have only one helping and avoid seconds. Wait at least 20 minutes after eating before considering seconds. Chances are you will not want more food.
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Include physical activity into your holiday schedule. This will not only help to manage your diabetes and control weight gain, but also help to relieve some of the holiday stress.
Some ideas to try include: Power walking while shopping at the mall. Parking farther away from the store when shopping. Going for a walk after a big meal or exercising before the party starts.
Holidays are a time to enjoy with family and friends. Don't deprive yourself of fun. Remember to keep the basics of diabetes in mind like consistent meals and snacks, taking your medication, daily physical activity, and monitoring your blood sugars.
A free Diabetes Health Fair will be held on Thursday, Nov. 20 from 9 a.m.-2 p.m. at Community Memorial Hospital. There will be speakers, free screenings, lots of information and free give away items, including snacks.
