November is Diabetes Awareness Month!by Phillips Clinic on 11/24/21
November is Diabetes Awareness Month!
The Holidays are the traditional time for gatherings of family and friends. Also, the time most of us do a bit of overindulgence. How do we get from Halloween to New Year’s without gaining a size? What’s the trick to enjoying Trick or Treating, the Thanksgiving feast, holiday parties plus all the goodies and treats that are everywhere?? Especially important for type 1 & 2 Diabetics, as well as pre-diabetics is planning for those special occasions. Two months of holiday indulgence can mean both short and long term elevated blood sugar levels, with a resulting elevated A1C* and complications that can arise. (*The A1C test is a blood test that provides information about a person’s average levels of blood glucose, also called blood sugar, over the past 3 months. The A1C test is the primary test used for diabetes management.)
The CDC Advises “The most important step in managing diabetes during holiday travel and festivities is preparing .” Know what you'll be eating, how to enjoy a few traditional favorites while sticking with a healthy meal plan, you're all set to celebrate!
Feasts and Parties Before you go, take these steps to make sure you stick to your healthy meal plan. Eat a healthy snack to avoid overeating at the party. Ask what food will be served, so you can see how it fits into your meal plan. Bring a nutritious snack or dish for yourself and others. You don't have to give up all of your holiday favorites if you make healthy choices and limit portion sizes. At a party or holiday gathering, follow these tips to avoid overeating and to choose healthy foods.
If you're at a buffet:
Fix your plate and move to another room away from the food, if possible. Choose smaller portions. Choose low-calorie drinks such as sparkling water, unsweetened tea or diet beverages.
If you choose to drink alcohol, limit the amount and have it with food. Talk with your health care provider about whether alcohol is safe for you. Limit it to one drink a day for women, two for men, and drink only with a meal.
Watch out for heavy holiday favorites such as hams coated with a honey glaze, turkey swimming in gravy and side dishes loaded with butter, sour cream, cheese or mayonnaise. Instead, choose turkey without gravy and trim off the skin, or other lean meats. Look for side dishes and vegetables that are light on butter, dressing and other extra fats and sugars, such as marshmallows or fried vegetable toppings.
Watch the salt. Some holiday favorites are made with prepared foods high in sodium. Choose fresh or frozen vegetables that are low in sodium. Select fruit instead of pies, cakes and other desserts high in fat, cholesterol and sugar. Focus on friends, family and activities instead of food. Be active! Take a walk after a meal, or join in the dancing at a party.
Happy Thanksgiving Everyone!