It’s hard sticking to health goals when the winter months and holidays roll around. With family gatherings and parties where food, often the unhealthy kind, is everywhere, it’s easy to slip up. Though pre-diabetics and diabetics are especially challenged during this time of year, they can still enjoy the festivities by continuing to eat right and exercising. The Diabetes Prevention and Control Alliance and the American Diabetes Association each have tips to maintain a healthy diet during the holiday season. Because genes are not the only determining factor for diabetes, these tips can benefit anyone.
• Plan ahead. Knowing what you can eat beforehand helps you stay on track. If you’re cooking, plan meals that fit in with your meal plan. Offer to bring desserts that are low in sugar or sugar-free to your family functions.
• Look for snacks with low sugar content and fewer carbs, and exercise to avoid putting on holiday pounds.
• Eat smaller portions. As tempting as seasonal food is, eating the appropriate serving sizes for each food group can help you in the long run. Portions should be smaller than the palm of your hand, according to the Centers for Disease Control and Prevention.
• Read food labels. Avoid foods that are high in calories, sodium and fat.
• Don’t wait to eat. Not only are you likely to overeat, skipping on light snacks or meals to save for the big feast is unhealthy as it affects your sugar levels.
• Substitute. If you decide to eat sweet-potato pie for dessert, skip a carb at dinner time. Revise your recipes by swapping sugar with spices or flavors such as cinnamon and vanilla.
• Be cautious of the amount of alcohol you consume at holiday parties and gatherings. According to the DPCA, alcohol can mask the signs of low blood sugar, which is dangerous for people with diabetes. Eat something before you drink.
For more information on eating healthy and other healthy holiday tips, visit http://www.diabetes.org, http://www.unitedhealthgroup.com/diabetes, http://www.ndep.nih.gov/resources and http://www.cdc.gov/diabetes.
The Mississippi Free Press produced this story through the MFP Solutions Lab, supported by the Solutions Journalism Network. This series digs into Mississippi’s systemic issues and sheds light on responses to them in other communities. Beyond just reporting on problems, these stories interrogate their causes and inspect potential solutions.