Managing Diabetes Through the Holidays
Hey there! The most wonderful time of the year is just over the horizon! The time when friends and family gather to share those special moments around the table with holiday goodies in every corner of the room. It can be fabulous and so enjoyable, but it can also be a time of stress for those of us that have prediabetes and diabetes and for those that are interested in being the best and healthiest version of themselves and strive to maintain that status through all the holiday cheer. The temptations can be overwhelming, but our team of Registered Dietitians have some great tips for you.
Tip #1 You can ALWAYS create a healthier “better for you” version of almost anything.
It is all about selecting the right ingredients. We’ve made it easier to find better-for-you options of all your favorite ingredients through our shelf-tag programs like Food Facts & Dietitian’s Choice – These programs will help guide you towards more nutritious options in every aisle. Items have been hand selected by our team of Registered Dietitians as better-for-you options. Swapping out ingredients in your favorite recipes for some better for you options is a great place to start making small, sustainable changes. Here’s a list of some of our favorite healthier substitutions. Find more ideas in our Eat Healthy, Shop Smart Newsletter.
- White flour → whole wheat white flour
- Mayo, sour cream → plain, non-fat Greek yogurt
- Plain, non-fat Greek Yogurt can be used in so many dishes! Check here for more ideas!
- Egg → 1 Tbsp. Flax + 3 Tbsp. water
- Vegetable oil → Canola Oil
- Stick margarine → Land O Lakes Light Butter (tub)
- Butter → Avocado (1:1 ratio)
- Chocolate Chips → 60% Cocoa dark chocolate baking chips
- Sugar → Sugar Substitute (equal, stevia, etc.- check package for amounts)
- Half and half → Fat Free half and half
- Peanut Butter → Natural Peanut Butter
- Powdered Sugar → Sugar Free Instant Vanilla pudding
- Instead of making a cake or cupcakes use mini cupcake liners to limit portion
- Pumpkin pie in the can → 100% canned pumpkin puree + add your own spices
Tip #2 It can still taste amazing! Try to be open minded about trying new versions of your favorite recipes.
Still not sure what to make? Check out this great vegetable side dish for Sweet and Spicy Brussels Sprouts.
Tip #3 It’s all about proper portions and moderation. Balance is key.
The first few bites are the most satisfying when compared to the last bites. This is all about being present and mindful when eating. Be sure you are enjoying your time and conversations with family and friends.
The French say that hunger is the best sauce. They’re right! When you’re hungry, everything tastes better. The very first bite of food has a much stronger taste and creates a stronger sensation than the one after that. And the more you eat, the less additional pleasure you get from each bite.
Tip #4 Don’t skip meals!
Don’t think you should save your carbs and calories for a dinner or party. It is very important to eat consistent amounts of carbs throughout the day to keep your blood glucose levels more consistent, minimizing those peaks and valleys. It will help you feel better throughout the day, too!
Happy & healthy eating throughout the holiday season!
Peace & wellness,