The holiday season is a time filled with fun, friends and food. However, the latter can present a challenge for people with diabetes.
Certified diabetes educator Ella Brock, RN, CDE, and dietitian Sallie Warren, MS, RD, LD, lead diabetes self-management education classes at the Diabetes Education Outreach Center at ETMC Henderson. “The
holidays are difficult for anyone trying to watch what they eat, but they can be especially challenging for people with diabetes trying to maintain healthy blood glucose levels,” said Brock. “That doesn't mean they can't enjoy the foods associated with holiday festivities. It means they need to plan ahead, maintain appropriate portions and make healthy selections whenever possible.”
Brock and Warren offer these holiday survival tips for people with diabetes:
Refocus. When at social gatherings shift your focus from the food to friends, family and the associated festivities.
Enjoy. When you do eat, enjoy it. Eat slowly and enjoy the foods you may get only at the holidays. However, watch your portions and avoid seconds.
Eat beforehand. Don't go to a social event hungry. You'll be more likely to overeat.
Bring your own. Bring your favorite diabetes-friendly dish. Many recipes can be modified by using sugar substitutes in place of sugar and applesauce in place of fats.
Drink in moderation. If you drink alcohol, do so in moderation - no more than one drink for women, two drinks for men.
Move. Make time for exercise and make it fun. Grab your favorite relative or a friend and take a walk.
Tomorrow is a new day. If you overindulge, get right back on track. Don't let one indiscretion snowball into a bigger problem.
Brock and Warren also offer these diabetes-friendly variations of traditional favorites to help everyone enjoy the flavors of the season.
Candied Sweet Potatoes
3 medium sweet potatoes (11/2 to 2 pounds), peeled and sliced into rounds
10 packets sucralose-based sugar substitute
1/2 cup water
1/2 cup (1/2 stick) margarine
1 tablespoon vanilla
1 teaspoon ground nutmeg
Place potatoes in large saucepan. Sprinkle with sugar substitute. Add water, vanilla and nutmeg. Bring to a boil. Reduce heat; cook, covered, 20 to 25 minutes or until potatoes are tender and cooking liquid becomes syrupy.
Makes six, 1/2 cup servings.
Calories 183, Total Fat 10g, Saturated Fat 1g, Protein 2g, Carbohydrate 21g, Cholesterol 35mg, Dietary Fiber <1g, Sodium 129mg
Cornbread Dressing
11/2 cups reduced-sodium chicken broth, divided
11/2 cups chopped onion
11/2 cups chopped celery
3/4 teaspoon poultry seasoning
2 cups cornbread stuffing
2 slices reduced-calorie whole grain bread, lightly toasted and torn into bite-size pieces
2 tablespoons canola or corn oil
1/4 teaspoon salt
Bring 11/4 cups broth to a boil in large nonstick skillet over medium-high heat. Add onion, celery and poultry seasoning. Reduce heat, cover tightly and simmer 10 minutes or until vegetables are just tender. Place 1 cup vegetable mixture in blender with remaining 1/4 cup broth. Secure with lid and puree until smooth.
Stir pureed mixture into vegetables in skillet. Gently stir in remaining ingredients and stir gently until just blended.
Makes six servings.
Calories 150, Total Fat 6g, Saturated Fat 1g, Protein 4g, Carbohydrates 22g, Cholesterol 1mg, Dietary Fiber 4g, Sodium 404mg
Pumpkin Pie
1 prepared pie crust
1 15 oz can pumpkin puree
3/4 cup sucralose-based sugar substitute
2 tablespoons corn starch
1/2 teaspoon cinnamon
11/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
2 eggs
1 egg white
1/3 cup fat-free half-and-half
3 tablespoons heavy cream
1 tablespoon vanilla
1 teaspoon sugar-free maple syrup
Preheat oven to 400o F.
Blend pumpkin puree, sugar substitute, cornstarch, spices and salt in a medium bowl. Mix until all ingredients are well blended. In a separate bowl, mix together the remaining ingredients. Stir well. Add to pumpkin mixture and stir well.
Pour pumpkin filling into a prepared pie crust. Bake in preheated 400o F oven for 35 to 40 minutes or until set in the center and the crust is golden brown.
Makes eight servings.
Calories 160, Total Fat 8g, Saturated Fat 2.5g, Protein 4g, Carbohydrate 17g, Cholesterol 60mg, Dietary Fiber 3g, Sodium 170mg
No comments:
Post a Comment