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Diabetes can be controlled during holidays
Carrie Brazeal-In the Home
Q: I was recently diagnosed with type 2 diabetes and having some difficulty managing my blood glucose level. With Christmas and New Year's next week, what suggestions do you have for trying to stay with my meal plan?
A: The holidays pose some special challenges for those trying to watch what they are eating. A bite here and there may be all right but we have to remember that everything adds up. If you are trying to watch what you are eating, for any reason, here are a few suggestions. Keep in mind that we are not always in control of the food prepared, we can control much more than we may realize. These suggestions are from our “Cooking Well with Diabetes: Celebrating the Holidays” curricula:
*Eat lower calorie foods to allow for some extra calories at a special event. Do not substitute sweets for the healthy foods you need.
*Look at the amount of food being served. Consider preparing fewer dishes so the temptation of eating a little of everything is reduced. Avoid making foods that are high in salt, sugar, fat and calories with little nutritional value or be willing to just eat a small amount of some of these foods.
*Modify the ingredients or preparation methods of recipes to make them healthier. For example, use sugar-free gelatin or pudding mixes or skim milk to reduce sugar and fat. Use low-fat or nonfat dairy products such as sour cream and cream cheese. Use oils that are lower in saturated fat: canola, olive, corn, safflower, soy or cottonseed oil. Bake, broil, stir fry or simmer instead of fry.
*Change the amount of a high calorie ingredient. Use fewer nuts in recipes; toast the ones that you use to bring out a stronger flavor. Use less cheese or less meat in casseroles; increase vegetables. *Some ingredients can be reduced. Sugar can be reduced in most baked goods by one-fourth to one-third. Fat can also be reduced by one-fourth to one-third. Salt may be omitted or reduced by one-half but do not eliminate salt from yeast breads. Start off by reducing one of the ingredients to see how you like it.
*In casseroles, use reduced-fat and reduced sodium condensed soups.
*At a party or other event, do not stand near the food area. Stand across the room or in another room. Keep a glass of water in your hands and sip on it.
*Be selective of the food that you take. You do not have to eat something of every food. Before filling your plate, look at all your choices and decide what you want the most. Choose those foods that are only prepared this time of year. You can eat mashed potatoes any time. Put small portions of food on your plate and eat slowly. You can go back for seconds but only for small portions of the foods you should eat.
*When seconds are offered, insist that you are full and change the subject by complimenting the host or hostess on the food.
*Before attending a special event, think about situations that might occur there and develop a response - either an answer or food choice - in advance.
*If you get off track, forgive yourself and get back on track the next day. Try to figure out why you had the problem so that you can avoid it the next time.
*Watch portion sizes. The higher in fat, the smaller the portion size. If you are watching carbs, learn simple ways to help you remember appropriate serving sizes so you can choose the right amount.
Of course, all of us have those special foods that are prepared only during the holidays. You may not be willing to modify these since they are a family tradition. Just remember that you will probably need to eat a smaller serving of these foods but you don't have to eliminate them totally. You have a lot of choices when it comes to food selection. Just make wise food choices most of the time. Enjoy those special foods in small amounts. The holidays only come once a year but they are not excuse to eat unhealthy. Good luck!
Carrie T. Brazeal is the Collin County Extension Agent for Family and Consumer Sciences. Questions related to any area of family and consumer sciences may be forwarded to her at 825 N. McDonald, Suite 150, McKinney, Texas 75069 or email her at c-brazeal@tamu.edu. Answers will appear in future columns.
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