The biggest challenge for the millions of people with diabetes is getting through the Holidays season. With so many delicious dishes, it’s hard to resist. Over-indulging is a common thing today, but how can a person with diabetes get through the Christian festivities?
Here are some practical tips.
- Use a smaller plate, such as a salad plate, instead of the regular 12” inch plate. It is harder to over serve when you have a small plate.
- Manage portions by using your hand as measurement. For example, meat, fish, or poultry portions should be roughly about the size of your palm (3 ounces); pasta should be about the size of a clenched fist (1 cup); and nuts should be one handful (1-2 ounces).
- Fill half your plate with fruits and veggies. Did you know that 8 strawberries (1 cup) has only 45 calories? They are delicious, appealing, naturally low in sugar, rich in vitamin C, and full of essential nutrients and dietary fiber. In fact, the American Diabetes Association identifies berries, including strawberries, as one of the top ten superfoods for a diabetes meal plan.
- Balance your plate with a variety of foods from all the different food groups.
- Practice serving age appropriate portions according to your, or your family’s daily physical activity.
- Take smaller bites and chew food slowly and steadily at least 15 times before swallowing.
- Before taking another bite of food, stop and ask yourself if you are really hungry. Sometimes being dehydrated, or tired, distracts us from how fast, or how much, we are eating.
- Drink plenty of water or low calorie beverages during the day in order to stay well-hydrated.
- Get plenty of rest.
- Eat a light, healthy snack before the party to curb your appetite, if you know there will be many favorite treats.
- Go easy on the alcohol. Cocktails don’t only carry empty calories; they may also help you lose track of your food intake.
- When at a party, stay away from the buffet table. Go mingle and focus your attention on fun conversations instead of the food.
- Eat meals on time. Skipping meals may lead to overeating later.