The holidays can be challenging for diabetics and people trying to lose weight. Take time now before you're in the middle of the holiday whirlwind to strategize how you can continue to eat in a healthy way while enjoying the festivities. Focus on maintaining weight, rather than losing, and focus on keeping blood sugar levels under control.
Plan Ahead
Time is at a premium during the holidays, so make healthy meals now and freeze for those days when you're short on time. Good choices are low-fat, low-sodium casseroles divided into individual portions for quick reheating in the microwave or homemade soup frozen in individual serving containers. Keep fresh vegetables and fruit handy. When short on time, pair them with a sandwich made of sliced chicken breast or nut butter on whole grain bread. Plan other meals that can be prepared quickly, such as baked salmon or chicken accompanied by steamed vegetables.
Hosting a Party
Having your own party puts you in control. You can make it healthy and your guests need never know the difference. The University of Georgia College of Family and Consumer Sciences suggests having an active party. Invite guests to go caroling before or after a healthy meal. Or invite guests for a light supper and a walk to look at homes decorated for the holidays. Many cities have historic areas where houses are decorated and open for tours.
Attending a Party
Being a guest presents special challenges when you're diabetic or trying to maintain or lose weight. Don't go to the party ravenous or you may lose control when faced with a rich meal or buffet. When food is served, take time to look over the offerings. Avoid sauce-laden dishes and casseroles, says the National Diabetes Education Program. Instead, stick with small portions of simple food, such as lean meat, poultry or fish, vegetables and whole grains, such as rice. If offered, choose fruit for dessert. If the only dessert is a high-fat, high-sugar one and you just can't resist, restrict yourself to a small portion.
Holiday Sweets
The American Diabetic Association says you can indulge in holiday sweets by substituting small portions of them for other carbohydrates in your diet. When making your own, use sugar substitutes when possible or reduce sugar and use more flavorings, such as vanilla, cinnamon and nutmeg. Instead of making high-sugar, high-fat desserts full of empty calories, make fruit pies or tarts. However, although higher in nutrients, they are full of calories and carbohydrates and should be consumed in small portions.
Alcohol and Other Beverages
If you're diabetic, know that alcohol and many diabetic medications do not mix. If your doctor has OK'd some alcohol, limit it to one or two drinks. Alcohol is full of empty calories so limit intake if you're trying to lose weight. Drink water or diet drinks and save the sip of alcohol for the holiday toast.
