How to navigate the
holidays with diabetes
COURIER LIFE, NOV. 1-7, 2019 39
Health
Amid the upcoming season of sweets and special
foods, it sometimes can be challenging
for diabetics to maintain their dietary discipline.
But eating certain foods in moderation can
help people with diabetes enjoy the fl avors of the
holidays without compromising their health.
The Centers for Disease Control and Prevention
says more than 29 million people in the United
States have diabetes, while another 86 million
adults have prediabetes. One in four people with
diabetes do not know they have the disease.
Managing diabetes is more than just avoiding
candy and cookies. Foods with a lot of fat or those
that are high in carbohydrates also can be problematic.
Such foods may not be so easy to avoid
come the holiday season, but the following are
a few tips to help men and women with diabetes
maintain their health through the holidays:
Anticipate foods. Certain foods are staples of
the holiday season. If you anticipate potentially
problematic foods, then you can develop a plan to
avoid them or eat them in moderation in advance
of arriving at a family gathering or holiday party.
Eat a healthy snack. Prior to going to a holiday
party, eat something that will satisfy your
hunger to avoid overeating once you are there.
Ask about foods. Don’t be shy to ask the host
or hostess about what will be served. This will
help you develop a strategy that will fi t your meal
plan.
Limit alcohol consumption. Only drink in
moderation and eat something beforehand to prevent
low blood glucose levels later. Avoid drinks
with high calorie mixers or ones packed with extra
sugar.
Bring a dish. Make something that is diabetic
friendly and bring it to the party. Chances are
someone else attending the party is diabetic and
will appreciate having a healthy choice as well.
Opt for fruit. Choose fruit over sweets at the
dessert table. If you bring a baked good, consider
recipes with reduced sugar or ones that use a
sugar substitute.
Control your portions. Fill up your dish with
healthy foods, leaving only a small spot for something
indulgent.
Test diligently. Now is the time to monitor
your blood-sugar levels like a hawk. Monitor your
levels more closely so you can see how holiday
foods are affecting your levels and so you know if
you need to make any adjustments.
Rebound quickly. Experts advise that if you
go overboard on a particular day, get back on your
feet the next. Exercise, revisit meal plans, and cut
portion sizes.
Diabetics cannot stop monitoring their diets
just because the holidays have arrived. With planning
and diligence, it’s possible to enjoy the foods
and fl avors of the holidays without compromising
your health.