Citizens Memorial Hospital | Vitality | Winter 2021

10 VITALITY Winter 2021 When at a buffet, scan the offerings and plan what you’ll sample. Focus on dishes that you only have this time of year. It’s the holidays, a time when festivities and fun seem inseparable from food. Tasty temptations are everywhere—and that can prove a problem for people with diabetes. It can be tough to keep an eye on your blood sugar when every party features a buffet of delicious treats. But it isn’t impossible. You can take part in the festivities and take care of your health at the same time. TIPS FOR NAVIGATING HOLIDAY FEASTS » When you’re invited to a party, offer to bring a green salad or other healthy dish. If you want to bring a vegetable dish, choose nonstarchy, low-carbohydrate vegetables like cauliflower, broccoli or spinach. » Don’t skip meals so that you can eat more at a party. It might mess up your blood sugar, and you’ll be more likely to overeat later. » Eat close to your usual mealtimes. If food is going to be served later than normal, eat a small snack at your usual mealtime to keep your blood sugar steady. » When at a buffet, scan the offerings and plan what you’ll sample. Focus on dishes that you only have this time of year. For example, skip dinner rolls, which you can have year- round, and save room for a small slice of that special holiday pie instead. » Start the party or buffet with healthy foods. Quiet your hunger by eating any vegetable dishes first. » Fill a small plate with the foods you like best. Then sit far away from the buffet table to eat. Don’t stand around the food and graze. » Slow down and savor the food you’re eating. Remember that it takes about 20 minutes for your stomach to let your brain know you’re full. » If you do over-indulge in less-than-healthy foods, vow to do better at your next meal. » Don’t forget to exercise! It can help you more easily manage your blood sugar and maintain your weight. Invite friends and family to take a walk with you after the holiday meal. Remember that you can break up your daily 30 minutes of physical activity into three 10-minute sessions, if that makes it easier for you. » Finally, check your blood sugar more often during the holidays to make sure it’s still within a healthy range. Source: American Diabetes Association HEALTHY EATING WITH DIABETES The holiday solution NUTRITION