If poorly managed, diabetes increases the risk of developing heart disease and kidney damage. Those with type 2 diabetes can control blood sugar, and ultimately reduce the risk of developing serious complications by following a healthful diet, exercising regularly and keeping body weight in check. This may be particularly difficult over the holidays, especially a food-focused holiday such as Thanksgiving.
Prepare Ahead of Time
Don't save calories and carbohydrates for one large meal (such as an afternoon or evening Thanksgiving meal). Your blood sugar will go crazy. A diabetic body cannot handle and properly utilize a large amount of carbohydrates at one sitting. Eat regular-sized, sensible meals on Thanksgiving day. Be sure to exercise. Go for a brisk walk and check your blood sugar. Think of it as a regular day, with an enjoyable party planned for later in the day. Focus on family and the reason for the season instead of just the food. Be a good host or guest and visit with others; do not linger in the kitchen or near the buffet table. Also, never sit down to a Thanksgiving meal ravenous. You will set yourself up for a disaster. Try to plan what you will eat in advance, if possible.
Watch Your Portions
Eat only what you really want to eat and pass up the rest. If you do not absolutely love a certain dish, do not eat it just to please the host. Fill up your plate with healthier foods, such as white-meat turkey with a small amount of gravy, herbed green beans and a scoop of whipped potatoes. Bring your own healthful dish to pass, such as assorted raw veggies with low-calorie dip or homemade cranberry sauce (make it with a low-calorie sweetener versus sugar). Avoid carbohydrate-loaded bombs as they will have the most effect on the body. Let your host know ahead of time that you are on a special diet. If you are familiar with the menu, it will be easier to maneuver around obstacles.
Make Trade-offs and Compromises
When it comes to a holiday like Thanksgiving, there are usually plenty of options in terms of what to eat. You do not have to deny yourself but you should attempt to make better choices. Your body and your blood sugar will thank you. For example, alcohol provides lots of empty calories. Instead of having two glasses of hard liquor, enjoy a cup or two of champagne made with low-calorie punch. Enjoy crudités with low-calorie dip, grilled veggies, and other low-carbohydrate hors d'oeuvres. Trade in candied yams for a baked one, and decrease or eliminate the amount of stuffing you consume. Fill your plate with veggies and whole grains (if available). Enjoy one glass of wine with your meal and choose dessert wisely. Trade in pecan pie with vanilla ice cream for a sliver of pumpkin or sweet potato pie with a dollop of low-calorie whipped topping.
References
- Picture Perfect Weight Loss; Howard M. Shapiro, MD; 2000
- Nutrition for Foodservice and Culinary Professionals, 7th ed; Karen Drummond and Lisa Brefere; 2010
