The holidays are a time to gather and celebrate with family, friends, and even coworkers. However, large meals and an abundance of sugary snacks and drinks can present difficult choices for people managing a diabetes diagnosis or trying to stick to a weight management plan. With some thoughtful planning and mindful choices, these challenges can be navigated while still enjoying the season.
“At Riverside’s Diabetes Wellness Center and in our weight management program Weigh to Healthy Living, we try to teach our patients that they don’t have to completely avoid the holiday foods they love, as long as they are being mindful of their choices,” said Dr. Sara Yap, endocrinologist at Riverside.
Plan Ahead: Before attending a party, discuss your dietary needs with the host. Ask whether healthy food options will be available or offer to bring a dish to share that also aligns with your needs.
Portion Control: Pay attention to your portions of different types of foods. Divide your plate into three sections: fill half with fruits and non-starchy vegetables, a quarter with lean proteins like fish, poultry, or beans, and a quarter with complex carbohydrates like brown rice and whole wheat bread. High-fiber, high-protein foods can help you feel full longer, limiting overindulgence and urges to snack.
Mindful Snacking: At holiday gatherings or just day-to-day, opt for healthier snack choices like fruit, nuts, and vegetables instead of candy and sugary baked goods. These snacks will help maintain blood sugar levels and be more filling than the empty calories you might otherwise consume.
Monitor Blood Sugar: For those with diabetes, consistent monitoring of blood sugar levels can help guide food choices. Notice how different foods affect blood sugar and adjust meal and snack choices accordingly.
Stay Hydrated: Proper hydration helps regulate body temperature, deliver nutrients to cells, and control appetite. Focus on water and other low-sugar beverages to limit caloric and carbohydrate intake.
Stay Active: Go for walks after meals, play active games with friends and family, or exercise independently during times between gatherings. Exercise helps regulate blood sugar levels and improve insulin sensitivity.
Keeping these approaches in mind can help ensure your holiday season is enjoyable and healthy. By planning ahead, making informed food choices, and staying active, you can navigate festive gatherings while controlling your blood sugar levels. “The holidays don’t have to be a time of stress and anxiety about food. Moderation and mindfulness can help you enjoy the season,” said Dr. Yap.
Riverside’s endocrinologists and dietitians are ready to help you navigate your diabetes and weight management journeys. Learn more about the Riverside Diabetes Wellness Center and the Weigh to Healthy Living program at myrhc.net/endocrinology or call 815-936-8909.