By Anne Hutchinson
Registered Dietician
November brings the start of the holiday season, often the first snowfall and Diabetes Awareness Month. For many folks with diabetes, the holiday season presents a host of challenges as it pertains to controlling blood sugar. After all, who wants to turn down grandma’s pumpkin pie or your sister-in-law’s sticky buns? While it may feel discouraging, there are several ways you can enjoy holiday gatherings and meals without feeling left out from all of the delicious treats. Here are some tips that may help ease your mind heading into the holiday season.
1. Continue to eat at consistent intervals throughout the day. While it seems like a good idea to skip breakfast and “save up” for your holiday meal, you actually need to make energy “deposits” throughout the day to keep fueled. This is especially important for people with diabetes who need to have a meal or snack every couple of hours to help maintain consistent blood sugar levels. If you are taking medication to control your blood sugar, skipping meals could result in low blood sugar levels. It’s a good idea to eat a breakfast containing high-quality protein and carbohydrates, such as plain Greek yogurt with a half cup of fruit, oatmeal with fruit and nuts or eggs with whole-grain toast.
2. Try to balance your plate. It is vital to fuel our bodies with a mixture of fat, protein and carbohydrates. Knowing which foods are rich in carbohydrates, especially refined carbohydrates, will help you make more informed decisions. Refined carbohydrates raise blood sugar levels more quickly.
It’s recommended to stay within a range of 45-60 grams of carbohydrates per meal. To help you reach that range without knowing the exact nutritional content of the food you’re eating, try the Plate Method:
• Fill half your plate with non-starchy vegetables like roasted carrots, salad greens or raw vegetables.
• Fill a quarter of your plate with starches, such as potatoes, squash, pasta or rice.
• Fill the remaining quarter with proteins. Keep in mind that there are many proteins and side dishes that also contain carbohydrates. Honey-baked ham or glazed carrots are two dishes that come to mind.
3. Skip sugary drinks. Beverages such as soda, punch and eggnog contain high amounts of sugar, which will also raise your blood glucose. To ensure you’re staying hydrated while also keeping blood sugar levels in mind, choose water, herbal tea, coffee or diet soft drinks. If you can’t pass up your aunt’s famous punch, limit it to 8 ounces or less. A serving often has 30 grams of carbohydrates or more.
4. Make movement a priority! Find fun ways to stay active with your family, whether that’s an impromptu dance party, a game of flag football or a group walk. Your muscles use glucose for fuel during exercise. Your body also becomes more sensitive to insulin, your muscle cells are better able to use any available insulin to take up glucose during and after activity.
Above all, remind yourself that you are only human. If you have a day where your blood sugar is out of range, try to think about what you can do differently the next day to change that.
If you would like to hear more from me about diabetes nutrition, I suggest you attend, Gifford Wellness presents: Diabetes. This event on Thursday, Dec 1 from 9 am-noon at Gifford’s Conference Center in Randolph, features several educational presentations from Gifford’s expert care team on a variety of topics related to type 1 and type 2 diabetes. RSVP for the event is encouraged. For questions or to RSVP, please get in touch with Katja Evans at (802) 728-2377.
FAQs
Limit intake of saturated fats by cutting back on processed and fast foods, red meat, and full-fat dairy foods. Try replacing red meat with beans, nuts, skinless poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
What are 4 recommendations a doctor may make to someone living with diabetes to help them manage their health? ›
Diabetes care: 10 ways to avoid complications
- Make a commitment to managing your diabetes. ...
- Don't smoke. ...
- Keep your blood pressure and cholesterol under control. ...
- Schedule regular physicals and eye exams. ...
- Keep your vaccines up to date. ...
- Pay attention to your feet. ...
- Consider a daily aspirin. ...
- If you drink alcohol, do so responsibly.
Ten Principles for Dietary Management of Diabetes
- Eat a well-balanced diet that includes 45-65 percent of calories from carbohydrates, 20-35 percent of calories from protein, and 20-35 percent of calories from fat. ...
- Eat meals and snacks at about the same time each day. ...
- Use snacks to prevent insulin reactions.
Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups: Fruits and vegetables. Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats. Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu.
What are three rules of a diabetic diet? ›
A Diabetic Diet is NOT Complicated
Eat healthy, fiber-rich foods, be mindful of your portion sizes, and eat at regular mealtimes. By following these three rules, you'll be better equipped to meet your goal of maintaining good blood sugar control while avoiding dreaded large spikes and drops in our blood sugar.
What are the special nutritional needs of the diabetic? ›
People with diabetes do not need a special diet. Include a wide variety of healthy foods in your diet. You may need to reduce serving sizes to maintain or achieve a healthy weight. Meals should be high-fibre, low glycaemic index (GI) carbohydrates and be low in total saturated fats, added sugar and salt.
How do people with diabetes manage their diet? ›
A diet that includes carbohydrates from fruits, vegetables, whole grains, legumes, and low-fat milk is encouraged. People with diabetes are advised to avoid sugary beverages (including natural fruit juice). The ideal amount of carbohydrate intake is uncertain.
Why is nutrition important for diabetes? ›
A healthy, balanced diet is key for anyone with diabetes. Good nutrition not only controls glucose (blood sugar) levels, but also improves cholesterol and blood pressure—both of which can be high for people with diabetes.
What are the best ways to manage diabetes? ›
Add more fruits and vegetables to your daily meals. Reduce sugar, salt, white grains, foods high in saturated fat, and processed foods. Stay hydrated. Choose water over sugary drinks such as sodas, juices, sports drinks, and sweetened coffees and teas.
What is the best diet for a diabetic? ›
Cut back on fried foods, sweets, sugary drinks, and anything salty or fatty. Focus instead on lots of veggies, with whole grains, lean protein, low-fat dairy, fruit, and healthy fats. You may need to eat every few hours to keep your blood sugar levels steady.
“Breakfast is crucial for a person who has diabetes because it helps regulate blood sugar metabolism,” says Moyer. “For people with Type 1 diabetes, the pancreas does not produce insulin, therefore it's important to eat regular meals to regulate insulin dosage accordingly.”
What are the food recommendations for diabetics? ›
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. It's a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains.
What is the nutritional value for diabetic patient? ›
In a Nutshell
High protein and low carb diets are very beneficial for people with diabetes. People (both diabetic and non-diabetic) need around 15 – 20% of protein from their daily calorie intake. Protein for diabetes is most commonly and abundantly found in animal products but is also found in legumes, dairy and nuts.
What is the recommended nutrient allowance for diabetic patient? ›
While controlling blood sugar, diabetics should cultivate a reasonable dietary pattern to ensure adequate daily energy and nutrient intake. The ratio of macronutrients to total dietary energy for diabetics is recommended to be: 15 to 20 percent protein, 45 to 60 percent carbohydrate, and 20 to 35 percent fat.
