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• Eat at regular mealtimes.
• Grab a snack or quick meal before going shopping or to a party if it’s later than your usual dining time.
• Serve ample fruit and vegetables at meals. Holiday fare is often high in sugary and fatty foods. Balance the office goodies with plain, lower-calorie foods at home.
• Minimize mealtime distractions. Eat at the dining table, turn off the TV, let the machine catch the phone calls and enjoy your meal.
• Plan a month of meals to ease grocery shopping and meal preparations during busy December.
• Consider using more convenience or deli-prepared foods to save on meal prep at home. Submarine sandwiches, healthy frozen meals, pre-cut fresh fruits and vegetables and full meal replacements save time and help preserve family mealtimes.
• Wait 10 to 15 minutes before giving in to between-meal cravings.
Q: Every holiday season, I am invited to a multitude of gatherings and celebrations. I always struggle to keep my blood glucose in a normal range during these times. Do you have any tips?
Hampered by the Holidays, Houston, Texas
A: Dear Hampered by the Holidays, You can avoid these holiday struggles by planning to make wise choices at the gatherings you attend. Here are some tips to consider:
• Avoid attending a party when you are overly hungry.
• When you arrive at a party, look for the buffet table and socialize in an area away from the food.
• Offer to bring a dish to share. Fruit and vegetable trays are a welcome addition at a party. You might try making lower-sugar holiday favorites like sugar-free ribbon gelatin salad or Aunt Fanny’s lower-sugar fudge.
• Sip on something calorie-free.
• Use a smaller plate.
• Stop eating when you feel full.
• Practice saying “no” to leftovers, second servings or desserts. Practicing saying “no” at home will help you prepare for well-meaning hosts who want to make sure no guest leaves hungry.
• Suggest a movie, hike, cross-country ski outing, concert or sporting event as an alternative to a holiday cocktail party.
Visit Your Diabetes Team
If you tend to have blood glucose control or weight gain during the holiday season, consult your diabetes nurse, dietitian or physician to prepare a wellness strategy. You may need to make adjustments to your meal plan, activities or medication during this time of year.
Dec 1, 2004