Monday, November 10, 2008
By Christine Miller, MS, RD/LDN, CDE
eDiets Diabetes Expert
Thanksgiving is just around the corner and this holiday marks the beginning of many more celebrations to come. Maybe this is your first holiday season with diabetes, or maybe last year’s parties and gathering left you feeling like you need to do it differently this time.
Unfortunately, diabetes does not take breaks or vacations--it is there all the time. Because holidays are a time of increased stress, it is even more important to make a plan to stay in control. Lack of planning ahead and ignoring important self-care tasks can mean high blood glucose levels, fatigue, and even an unexpected trip to the hospital. By thinking ahead, you can sail through the holiday season, enjoy yourself, and not sabotage your diabetes control.
Planning Your Meals and Snacks
Human nature causes most of us to underestimate what we really eat. Using food journals and measuring devices, such as measuring cups, spoons, or scales are invaluable for increasing accountability, particularly over the holiday. Studies prove that those who record their foods are more aware and lose more weight when compared to those who do not journal.
To keep your appetite well controlled, eat small amounts more frequently. Skipping meals or snacks in order to “save up” for the big meal just doesn’t work when you have diabetes. On one hand if you deprive yourself in preparation for the feast, you could have a low blood glucose reaction if you take insulin or certain diabetes pills. Additionally, overeating is sure to cause your blood glucose to spike and possibly spiral out of control. Find out when the meal will be served and schedule your eating accordingly. Plan to eat a meal or light snack every three to four hours throughout the day to prevent overeating and blood glucose spikes.
If your Thanksgiving offerings include a large number of carbohydrate-rich items, such as rolls, mashed potatoes, stuffing, sweet potato casserole, egg nog, and pumpkin pie, plan on selecting a modest portion of one or two of your favorites and filling the rest of your plate with skinless turkey breast, salad, and non-starchy vegetables such as steamed green beans or broccoli.
To help avoid feelings of deprivation, save other carbohydrates for upcoming snacks. This will help you avoid consuming too much at one time, a factor which can drive up your glucose levels and lead to post-meal fatigue.
Get the tips for managing alcohol intake during the holidays >>
eDiets Diabetes Expert
Thanksgiving is just around the corner and this holiday marks the beginning of many more celebrations to come. Maybe this is your first holiday season with diabetes, or maybe last year’s parties and gathering left you feeling like you need to do it differently this time.
Unfortunately, diabetes does not take breaks or vacations--it is there all the time. Because holidays are a time of increased stress, it is even more important to make a plan to stay in control. Lack of planning ahead and ignoring important self-care tasks can mean high blood glucose levels, fatigue, and even an unexpected trip to the hospital. By thinking ahead, you can sail through the holiday season, enjoy yourself, and not sabotage your diabetes control.
Planning Your Meals and Snacks
Human nature causes most of us to underestimate what we really eat. Using food journals and measuring devices, such as measuring cups, spoons, or scales are invaluable for increasing accountability, particularly over the holiday. Studies prove that those who record their foods are more aware and lose more weight when compared to those who do not journal.
To keep your appetite well controlled, eat small amounts more frequently. Skipping meals or snacks in order to “save up” for the big meal just doesn’t work when you have diabetes. On one hand if you deprive yourself in preparation for the feast, you could have a low blood glucose reaction if you take insulin or certain diabetes pills. Additionally, overeating is sure to cause your blood glucose to spike and possibly spiral out of control. Find out when the meal will be served and schedule your eating accordingly. Plan to eat a meal or light snack every three to four hours throughout the day to prevent overeating and blood glucose spikes.
If your Thanksgiving offerings include a large number of carbohydrate-rich items, such as rolls, mashed potatoes, stuffing, sweet potato casserole, egg nog, and pumpkin pie, plan on selecting a modest portion of one or two of your favorites and filling the rest of your plate with skinless turkey breast, salad, and non-starchy vegetables such as steamed green beans or broccoli.
To help avoid feelings of deprivation, save other carbohydrates for upcoming snacks. This will help you avoid consuming too much at one time, a factor which can drive up your glucose levels and lead to post-meal fatigue.
Get the tips for managing alcohol intake during the holidays >>
Labels: blood sugar, blood-sugar, diabetes, diabetes care, diabetes prevention, diabetes-risk, diabetic, diet, diet and diabetes, eating, prevention, type-2-diabetes
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