[NFBOH-Cleveland] Healthy Holiday Eating!
cherylelaine1957 at gmail.com
Thu Nov 30 00:19:25 UTC 2017
November is designated, American Diabetes Awareness Month. With that
being said, I think all of us can use the tips below, provided by the
5 Healthy Eating Tips for the Holidays!
Family enjoying Thanksgiving dinner
Your recipe for staying on track no matter what’s cooking.
‘Tis the season for family, festivity, and food—lots of food.
Temptations are everywhere, and parties and travel disrupt daily
routines. What’s more, it all goes on for weeks.
How do you stick to your diabetes meal plan when everyone around you
seems to be splurging? Here are 5 tips that can help:
1. Holiday-Proof Your Plan
You may not be able to control what food you’re served, and you’re
bound to see other people eating a lot of tempting treats. Meet the
challenges armed with a plan:
•Eat close to your usual times to keep your blood sugar steady. If
your meal is served later than normal, eat a small snack at your usual
mealtime and eat a little less when dinner is served.
•Invited to a party? Offer to bring a healthy dish along.
•If you have a sweet treat, cut back on other carbs (like potatoes and
bread) during the meal.
•Don’t skip meals to save up for a feast. It will be harder to keep
your blood sugar in control, and you’ll be really hungry and more
likely to overeat.
•If you slip up, get right back to healthy eating with your next meal.
•Have pumpkin pie instead of pecan pie. Even with a dollop of whipped
cream, you’ll cut calories and sugar by at least a third.
•Break physical activity up into smaller chunks so it fits into your
schedule, like walking 10 minutes several times a day.
•Schedule some “me” time every day—a nap, dog walk, or hot bath 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:
•Have a small plate of the foods you like best and then move away from
the buffet table.
•Start with vegetables to take the edge off your appetite.
•Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
•Avoid or limit alcohol. If you do have an alcoholic drink, have it
with food. Alcohol can lower blood sugar and interact with diabetes
Also plan to stay on top of your blood sugar. Check it more often
during the holidays, and if you take medicine, ask your doctor if the
amount needs to be adjusted.
3. Fit in Favorites
No food is on the naughty list. Choose the dishes you really love and
can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow
down and savor a small serving, and make sure to count it in your meal
Family walking in park
If you plan for it, no food needs to be on the naughty list.
4. Keep Moving
You’ve got a lot on your plate this time of year, and physical
activity can get crowded out. But being active is your secret holiday
weapon; it can help make up for eating more than usual and reduce
stress during this most stressful time of year. Get moving with
friends and family, such as taking a walk after a holiday meal.
5. Get Your Zzz’s
Going out more and staying out later often means cutting back on
sleep. Sleep loss can make it harder to control your blood sugar, and
when you’re sleep deprived you’ll tend to eat more and prefer
high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard
against mindless eating.
Most of all, remember what the season is about—celebrating and
connecting with the people you care about. When you focus more on the
fun, it’s easier to focus less on the food.
•CDC’s Division of Diabetes Translation
Cheryl E. Fields
National federation of the Blind of Cleveland
cherylelaine1957 at gmail.com
I am filled with hope, energy, and love by participating in the
National Federation of the Blind because my expectations are raised,
my contributions make a difference to me and to others, and I can
celebrate the realization of my dreams with my Federation family.
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