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November is American Diabetes Month, a month committed to raising awareness for pre-diabetics and the disease itself. November also means the holidays are fast approaching. The holidays are a time to spend with family and friends. Having diabetes and managing it during this time can be difficult because the focus is primarily on food.  With the right mindset, and some planning, the holidays can be a wonderful time to enjoy healthy and delicious foods while staying on track to keep diabetes under control.

As a diabetic, planning is key when it comes to medications, meal times, and portions. Special events, like the holidays, can sometimes be cause for some concern when it comes to making the right food choices. It is important while managing diabetes that meals and snacks are scheduled and controlled through portions, and the inclusion of the right and appropriate amount of carbohydrates. During the holidays, it can become more difficult to manage the timing of meals because they may be eaten earlier or later than normal. The holidays can also pose a problem because the healthiest options may not be available. Most foods are higher in fat, calories, and carbohydrates and many times are followed by high sugar desserts. Portion sizes may be more difficult to control because there are more choices at the dinner table at the holidays. With so much to keep in mind, here are some simple tips that people with diabetes can practice to keep blood sugar in control.

Tips for a healthy holiday:

• If your meal will be later than normal have a small snack at your normal meal time
  See Apple Crisp Recipe below 
• Be selective with your food choices, only put your favorite foods on the plate
• If you want to try every food, try only a little bit of everything
• Encourage your family and friends to use smaller plates, a smaller plate means smaller portions
• If you want dessert, share  with someone else, or plan to eat less carbohydrates during mealtime
• Eat slow, enjoy your meal
• When drinking alcohol avoid drinks with soda or mixers, these are usually higher is calories and sugar
• If you are having an alcoholic drink, have it with meals or snacks to avoid low blood sugar later
• Offer to bring dessert ( bring something that is diabetic friendly)
• Physical activity after meals helps control blood sugar, take a walk with family and friends or play football in the yard

How to measure portions at the dinner table (everyone at the table can use these tips):

• Fist= 1 cup or 1 serving of raw vegetables , 1 serving of cooked vegetables is ½ cup or half of the fist, 1 serving of rice or pasta is 1/3 of a cup or 1/3 of the fist
• Palm of the hand= 3 oz., 3 oz. of meat or fish is a standard portion
• Thumb= 1 tablespoon, 1 serving of butter
• Tip of Thumb= 1 teaspoon  

Holiday Recipes:

Apple Crisp

Ingredients:

Cooking spray

¼ cup packed brown sugar

¼ cup all-purpose flour

½ cup old-fashioned oats

2 tablespoons margarine, softened

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

1 teaspoon vanilla extract

5 cups peeled, sliced red apples (about 5 apples)

Instructions:

Preheat oven to 375⁰ F. Coat a 13 x 9-inch pan with cooking spray. In a small bowl, combine brown sugar, flour, oats, margarine, cinnamon, nutmeg, and vanilla. Blend with a fork until moistened (mixture should be crumbly). Layer apples in a pan and sprinkle brown sugar mixture evenly over top. Back 30 minutes.

1 Serving= ½ cup

145 calories, 27 grams of carbohydrate

Creamy Cheesy Cauliflower

Ingredients:

10 cups coarsely chopped cauliflower, about 2 heads
2 teaspoons butter
2 large onions, chopped
3 garlic cloves, minced
½ cup all-purpose flour
3 ½ cups 1% milk
Salt and pepper to taste
¾ cup freshly grated Parmesan cheese
3 tablespoons finely minced parsley

Instructions:

Add 4 quarts of water to a 6-quart saucepan. Bring the water to a boil. Add the cauliflower, and cook for about 10 to 12 minutes or until tender. Drain. Set aside.

• In a large skillet, melt the butter over medium-high heat. Add the onions and garlic, and sauté for 6 to 7 minutes until soft, making sure they do not turn brown. Combine the flour and milk, and whisk until very smooth. Add to the onions and garlic, bring to a simmer, and cook for 2 minutes. Season with salt and pepper. Whisk in the cheese, and fold in the cauliflower. Garnish with parsley.
• 1 serving = 1/3 cup
• 90 calories, 12 grams of carbohydrate

The holidays should be both a happy and healthy experience. The tips above offer guidance to allow diabetics to understand the importance of managing blood sugar while enjoying the experience of a special time of year. Planning, portion control, and mindfulness will make the holidays a little bit tastier.

Sources:

• American Diabetes Association. Holiday Meal Planning. http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/. Accessed October 27, 2015.
• American Diabetes Association. Six Holiday Tips. http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/six-holiday-tips.html. Accessed October 27, 2015.
• National Diabetes Education Program. Helpful Hints for Holiday Eating. http://www.ndep.nih.gov/media/Healthy_Holiday_Eating.pdf.  Accessed October 27, 2015.
• Bobroff, L, Hillan J, Minton, E. Healthy Eating: Nutrition and Diabetes. Elder Nutrition and Food Safety. August 2011. http://edis.ifas.ufl.edu/fy685.
• American Diabetes Association. Creamy Cheesy Cauliflower.  http://www.diabetes.org/mfa-recipes/recipes/2012-11-creamy-cheesy-cauliflowe.html.  Accessed October 27, 2015.
• American Diabetes Association. Apple Crisp.  http://www.diabetes.org/mfa-recipes/recipes/bonus-recipe-apple-crisp.html.  Accessed October 27, 2015.