Caution! Holidays may be hazardous, particularly when it comes to the waistline. (Forethought and forbearance now will pay dividends for your health in the new year.)
Simple foods can be delicious and healthier. UF/IFAS Photo by Tyler Jones
Often, people rationalize, saying “It’s holiday time. I’ll eat healthy later.” Later often means a cost in more pounds, clothes that don’t fit, and self-esteem that is bottomed out.
So, how do you cope and come out on top of holiday temptations? Here are some suggestions for host, hostess, or guest.
Host or Hostess
Keep the menu light when it comes to foods high in fat and sugar. Remember that simple foods can be delicious and healthier.
Provide low-calorie foods such as low-fat cottage cheese or yogurt dips with fresh vegetables or fruit dippers.
There is also a variety of low-calorie beverages that contain fewer calories than traditional beverages. Eggnog contains 340 calories a cup.
Don’t prepare more food than needed for a party. You may end up encouraging everyone to eat more so you won’t have leftovers.
Make baked goods and other goodies in various sizes so guests can choose what they want. Remember, in many cases, you will still have a tasty product if you use about ¼ cup less sugar in many cookie recipes.
Don’t be offended if someone refuses food. Most likely, the reason is not your cooking, but their own resolve to maintain a diet.
Plan activities that use energy such as outdoor caroling or games. Holidays are an active time, but we seldom get enough exercise to offset extra calories.
Guest
Decide your food limits before you arrive at a party.
Play a game with yourself. See how long you can wait before you take that first nibble from the hors d’oeuvre tray.
Use a smaller plate.
Don’t stand next to the food table.
Let one drink last the entire evening.
Be aware of emotional eating.
Don’t go to the party hungry.
To curb holiday eating, eat a balanced diet with healthy choices and get plenty of exercise. Overeating doesn’t have to be part of your holiday celebration.
Eat, drink, be happy and be healthy this holiday season. My favorite holidays are just around the corner. It is an exciting time to be with family and friends. There is usually lots of food that may come with lots of calories and carbohydrates. Are you wondering how to survive this holiday season without adding more calories and carbohydrates to your diet?
The first thing to keep in mind is to plan your meals to help keep your diabetes management on track. Persons with diabetes should space out their carbohydrate intake throughout the day. Fruits, starchy vegetables, dairy foods, and grain foods all contain carbohydrates. Eating the right amount of carbohydrates throughout the day will help you control your blood glucose levels. The Idaho Plate method of meal planning is one of many tools to help control carbohydrates while recommending at least one-half your plate consist of vegetables. More information on the Idaho Plate can be found at http://edis.ifas.ufl.edu/fy334 .
If you going to a party or eating at a friend or relative’s home and the meal time is around your normal dinner time, try to eat the same amount of carbohydrate that you normally would eat. You may ask your host if you can bring a covered dish. If so, take your favorite low carbohydrate dish to share.
Avoid or limit the amount of sugary drinks like soda, fruit punch or drinks, sweet tea and eggnog. These drinks raises blood glucose and can provide lots of calories in one serving. For example, one cup of fruit punch contains 100 calories or more and at least 30 grams of carbohydrate; and, one cup of eggnog may have as many as 344 calories and more than 34 grams of carbohydrates. A much better choice is to choose diet or other low-calorie drinks that are available in several flavors. Remember, water is a much healthier choice and has no calories.
Fill up on salad first. Filling up on salad or other raw veggies will fill you up without lots of calories.
Don’t forget to focus on conversation. Make an effort to meet new friends or circulate with those you know instead of eyeing the food.
Stay active this holiday season. Put yourself on your gift list by treating yourself to a personal trainer, fitness class series or membership to a gym.
Learn more about how you can enjoy eating healthy as a diabetic this holiday season by contacting your local UF/IFAS Extension Office .
