by Alison Brinker, RD, LD
Thanksgiving is all about being with loved ones and of course EATING!
Remember the plate method of portion control when building your Thanksgiving plate. Make ½ your plate non-starchy vegetables such as carrots, green beans, Brussels sprouts or broccoli. Make a ¼ of your plate starch, such as sweet potatoes, rice or stuffing. If more than one is available take a little of each to help keep your blood glucose from going too high. The other ¼ of your plate should be lean turkey. White meat is lower in fat making it a healthier choice. Always remove the skin from poultry to help cut fat intake as well. Add a small amount of gravy, or an even better choice could be a small amount of a fruit based relish. Now you have a plate that will help keep your glucose in target range.
Be sure to take a look at all the foods available before making your selections. This way you will use your carb choices wisely and for the foods you know you will enjoy the most.
Eat slowly and enjoy your food. When we eat too fast sometimes we will take a second helping before our brain has time to tell us we are full.
Choose calorie-free drinks such as water, tea, or diet soda. Save your carbohydrates for the foods you enjoy.
Have dessert! Take a small portion and eat slowly to enjoy the taste.
Don’t skip meals earlier in the day. Skipping meals may cause you to feel so hungry that you make poor choices or over eat. When carb counting, saving carbs is not recommended. It is still important to keep carb intake consistent throughout the day to keep blood glucose in target range.
Exercise is a great way to help lower blood glucose. Encourage family and friends to join you on a walk after your meal to help lower glucose levels. Exercising a few days before and after Thanksgiving will also help manage those extra calories eaten during the holiday.
Holidays are definitely a challenge! If you eat too much on Thanksgiving don’t beat yourself up. Make a plan to get back on track!
For more tips on Surviving the Holidays, join the Diabetes Education staff on Thursday, November 20th at 1:00 p.m. in the Conference Room at the Hyland Education & Training Center. This support program is free and open to the public. For more information visit: stanthonysmedcenter.com/diabetes.