Plan ahead for healthy eating during the holidays
DALLAS – Holidays are a time for gathering with family and friends, giving thanks, and making plans for the New Year. It’s also a time when healthy eating often gives way to seemingly endless sweets and delectable delights. But while holiday treats may mean extra pounds to most, Parkland Health & Hospital System dietitians say November’s American Diabetes Month is the perfect time to start planning ahead, especially for those living with diabetes.
“The holidays are a time to catch up with loved ones,” said Sharon Cox, a Registered Dietitian at Parkland. “Try to place more focus on friends and family instead of the food.”
But, even if you’re surrounded at parties with wonderful food, you don’t have to overeat, Cox said. Enjoy the foods that you may only have once a year, but keep the servings on the small size. If you’re planning on having a small portion of dessert, cut back on other foods that may cause your blood glucose levels to increase. Or you could substitute a sugar-free version of your favorite pumpkin or pecan pie for the meal.
The state of Texas is home to nearly 2 million men, women and children with diabetes, over half a million of whom reside in the Dallas/Fort Worth area. While the national average is 8.3 percent, a disproportionate 9.7 percent of Texans have diabetes.
Persons living with type 2 diabetes are also cautioned against skipping meals in order to feast later. “If you don’t eat throughout the day, it’s going to be harder to keep your blood glucose in control,” warned Cox. “In addition, if you arrive hungry, you may go back for seconds, or even thirds. It’s like the old adage – don’t go to the grocery store when you’re hungry because you’ll tend to buy things you wouldn’t normally buy.” Eat your meals and snacks during the day to control your appetite, cravings at the party or dinner.
When in doubt, Cox said to bring your own healthful dish(es) to the party. That way you’ll know the nutrition content of the food and won’t have to worry what the excess carbs may do to your blood glucose levels.
During the hustle and bustle of the holiday seasons, people often forget to take care of themselves. “Sure, the holidays are busy, but plan time into each day for exercise and don’t break your routine,” Cox said. “Stay active during the holidays; instead of sitting around the table talking, get up and go for a walk, or after watching the football game, go outside and play football.”
But above all, Cox said, don’t beat yourself up if you’ve enjoyed a little too much food and a little less exercise. “When you get out of bed the next morning, get right back into your routine,” she said. “Plan your meals and snacks, and continue to exercise for a healthier lifestyle.”
For some healthy recipe alternatives this holiday season, visit http://www.diabetes.org. To learn more about diabetes programs at Parkland Health & Hospital System, visit http://www.parklandhospital.com.
