Navigating the holiday feasts while maintaining a healthy weight can be difficult. For those with diabetes who are also trying to manage their blood sugar, it can be exceptionally challenging. Maria Paula Criado, Registered Dietitian at Nicklaus Children's Hospital, shares tips to help manage diabetes and healthy weight during the holidays.
Eat a Savory Breakfast
Skipping breakfast and improvising the following meals could raise blood sugar levels and increase your hunger throughout the day. Eating breakfast containing protein, dietary fiber, and healthy fats (avoid sugar-coated cereal) can help control blood sugar levels and appetite throughout the day.
An example of a healthy breakfast is avocado toast with egg. Choose a whole-wheat bread as your toast and top it with a protein such as eggs, cottage cheese, tuna, or even leftover turkey!
Stay Physically Active
Exercise is essential to managing diabetes and weight. The recommendation is 60 minutes of daily physical activity. Including a 30-minute walk around the neighborhood or the shopping mall with your family can provide some benefits. Exercise is a great way to lower blood sugar after holiday meals. Every minute counts towards the daily total; it doesn’t have to be continuous.
Include Smart Snacks
A healthy snack filled with dietary fiber and/or protein (smart snack) can help you manage your blood sugar and appetite. Including a snack in between meals, especially when meals will be late, is a must during the holidays. Portion out small amounts of calorie-dense foods, such as chips, and avoid eating them straight from the bag.
An example of a smart snack is a cereal or nut bar with less than 6 grams of sugar per serving. Hummus with carrots or wheat crackers is another great snack. Have them pre-portioned and readily available in your fridge or bag.
Follow Plate Method
Whether at a restaurant or eating a family meal, use the plate method to help guide portions during the holidays. The plate method makes it easy to have a balanced plate with your favorite foods.
Fill half your plate with non-starchy vegetables (salads, broccoli, zucchini, carrots, etc.) Fill one quarter (¼) of your plate with proteins (turkey, eggs, meat, fish, etc.) and leave the last quarter (¼) of your plate for carb foods (mashed potatoes, rice, bread). After the main meal, you can include a small portion of your favorite dessert.
Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages provide empty calories with no nutritional value added. Examples of these types of beverages include juices, soda, sweetened tea, sports drinks, etc. Prioritize water, plain milk, and infused waters with no added sugars. Use diet beverages such as Diet Coke in moderation.
Following these strategies can help maintain blood sugar levels and steady weight while enjoying holiday parties and gatherings with loved ones. If meals change or happen as planned, remember it is about finding balance with the right portions that feel good in your body.