Healthy Holiday Eating

It’s November and the holidays are upon us. Family gatherings. Thanksgiving dinner. Holiday parties and tree-lighting events. Celebrating the New Year with friends and neighbors. Buffets overflowing with food and drink. But if you have diabetes, can you enjoy celebrations and not overindulge?

Advance planning is the key, says Jean Huang, MD. Dr. Huang is a board-certified endocrinologist with Washington Health. She offers solid advice for those who want to join celebrations while maintaining their diabetes-related goals.

Think ahead and plan a strategy before heading out the door, she advises. “If you’re going to a party, plan for what you should and should not eat. One key strategy is to eat a small meal or healthy snack high in fiber or protein in advance of the event — at your regular mealtime if possible — so that you won’t be overly hungry by the time you get to the dinner table or buffet.”

“But don’t skip meals thinking that allows you to eat more at the party,” she warns. “Make sure you keep your regular meal schedule — but eat less at that meal — and then reduce the amount of food you eat at the party,” she advises. “When at the buffet table, fill half of your plate with vegetables, one quarter with lean protein and one quarter with heathy high-fiber carbohydrates such as fruit, beans, or starchy vegetables.”

Most individuals with diabetes understand which foods they can eat and which ones to avoid, but the holidays are a particularly difficult time to manage it. Dr. Huang notes, “At events, the food is displayed before you and is so tempting.” If you are hosting the holiday party or dinner, it’s easier to control what food you eat, but when you’re at an event or someone else’s home, it can be more challenging.

She suggests sitting away from the buffet and keeping busy visiting with the other guests so that you don’t see the food or are occupied socially and less tempted. Eating the high-fiber servings first also helps. High-fiber food slows the digestion, dampens feeling hungry and helps prevent the peaks people with diabetes often experience. Keep tabs on your blood sugar. After eating, get up and walk around or, better yet, take a walk.

Beware of the casseroles made with white rice or noodles. Potatoes are better than bread but cauliflower is better yet. Brown rice in moderation can be a good choice, but also look for the lentil, chickpea and bean dishes. Tofu also is a healthy alternative.

“Dessert selections may be the most challenging,” Dr. Huang adds. “The buffet offers so many tempting, tasty choices. Remind yourself to indulge in only one dessert, not two or more. Pick your battles: cake, candy or pie — or better yet — fruit, particularly apples, berries, bananas or other fruits that are less ripe, not so full of sugar.”

As for alcohol, it’s best to avoid it or certainly limit it. If you do have an alcoholic drink, avoid sugary mixers like juice or soda and eat food with the drink, she says. Non-alcoholic drinks like colas and fruit juices also should be avoided or consumed in moderation. Stick to unsweetened tea or sparkling water.

If you have diabetes, you can enjoy the holidays and all the festivities that accompany them. Dr. Huang emphasizes, “Just remember to have a strategy, plan ahead, keep track of your blood sugar, and practice moderation in both food and drink.”

The American Diabetes Association also offers holiday wellness tips on their website. Visit Diabetes.org/health-wellness/weight-management/stay-pn-trackduring-holidays.