Here is The Centers for Disease Control and Prevention (CDC) recipe for helping all of us to stay on track for eating healthy during December, especially for those of us who have diabetes. Here then are 5 tips to meet the challenge of keeping your diabetes meal plan safe from seasonal interference.
Holiday-Proof Your Plan
1. Eat as close as possible to your usual times to keep your blood sugar steady. If your food is served later than normal, eat a small snack at your usual mealtime. Then eat a little less when dinner is served.
2. Bring a healthy dish along when invited to a party.
3. Cut back on carbs, such as potatoes and bread, during the meal, if you have a sweet treat in mind for dessert.
4. Don’t skip meals to save for a large feast. You will find it more difficult to manage your blood sugar. Plus, you will be more hungry and more likely to overeat then.
5. If you do make a large mistake in eating according to your diabetes diet, get right back to healthy eating with your next meal.
Correcting Holiday Mistakes
1. Try breaking physical activity into smaller sections of exercise such as 10-minute intervals several times daily.
Schedule some “me” times every day. This could include dog walking, naps, and hot baths to get your energy back for the next celebration.
2. Outsmart the Buffet
When you face a spread of delicious holiday food, make healthy choices easier by:
Having a small plate of your best loved foods first and then moving away from the buffet table.
Begin with vegetables to take the sharp edge off your appetite.
Eat slowly. It takes at least 20 minutes for your brain to understand that you are full.
Avoid or limit alcohol. If you must have an alcoholic drink, have it with food. Alcohol can lower your blood sugar. It also interacts with diabetes medicines.
(Plan on staying on top of your blood sugar during the holidays. If you take meds, ask your physician if you need to adjust the amount needed to be taken.)
3. Fit in Favorites
Choose dishes you really love and can’t get at any other time of the year. Slow down and enjoy a small serving. Make sure to count it in your meal plan.
4. Keep Moving
Exercise is a necessary component to reduce excess calorie consumption and holiday stress. Do it solo or with family and friends.
5. Get Your Zzz’s
Because of your frequent going out more and later than normal, sleep deprivation can take hold. With sleep loss, managing blood sugar can become a much greater task. You’ll tend to eat more and prefer high-fat and high-sugar food. All diabetics should aim for 7 to 8 hours of sleep to prevent mindless eating.
Holiday fun consists mainly of getting together with those we care about! Focus more on the fun and less on the food! HAPPY HOLIDAYS!
