If there’s a big game day for food in the U.S., it’s Thanksgiving. Just thinking about the turkey, stuffing, sweet potatoes and mashed potatoes may make your mouth start to water.
“Let’s be honest — the focus of Thanksgiving is eating a delicious meal, and eating a lot of it in one sitting,” says registered dietitian nutritionist and fitness trainer Mandy Enright in Neptune, New Jersey. “The typical ‘one-plate rule’ goes out the window when there’s a table full of goodies to choose from.”
In fact, Thanksgiving is just the start of a several-month food fest that doesn’t end until Jan. 2, says registered dietitian and certified diabetes educator Mary L. Perry, with the University of Virginia Health System in Charlottesville.
[See: The 12 Best Diets to Prevent and Manage Diabetes.]
“The task is daunting for many people living with diabetes,” Perry says. “Not only do they have to get ready for the challenges of the Thanksgiving meal, but the subsequent holidays and special occasions that follow after that November feast. Many of the traditional foods served can play havoc with blood glucose levels.” Many people with diabetes have “food police” in their family — people with good intentions but who nonetheless add stress to the holiday experience, Perry adds.
Thanksgiving also can bring on challenges from traveling, says registered dietitian and certified diabetes educator Jacqueline Dwyer of the Gutman Diabetes Institute at Einstein Medical Center Philadelphia.
Thankfully, we have a game plan to help you navigate Thanksgiving without sending your blood sugar skyrocketing.
Before Thanksgiving
— Travel smartly. If you’re on the road or in the air, stay well-hydrated and always have a carb/protein combo snack so you’re prepared for any delays, Dwyer recommends. Sip your drink (preferably water) at regular intervals; if you wait until you’re thirsty, you may already be dehydrated. Have your diabetes supplies with you at all times.
— Offer to bring a diabetes-friendly dish to the meal. This could be in-season steamed veggies or a filling soup.
— Plan to stick to your medications routine.
Thanksgiving Day, Before the Meal
— Don’t skip breakfast. You may think it’s a good idea to skip breakfast in anticipation of the afternoon meal. However, this can backfire when you have diabetes, says registered dietitian Paul Salter, a nutrition editor for Bodybuilding.com who is based in Flagstaff, Arizona. By skipping meals, you could cause your blood sugar to drop significantly. Instead, aim for a breakfast that combines protein (such as eggs or low-fat cheese) and high-fiber foods like whole-grain breads and fruit, Enright advises. A snack like cut-up veggies before your meal could help curb hunger and reduce overeating, she adds.
— [Read: 7 Healthy Snack Ideas When You Have Diabetes.]
— Get moving. Bond with your family over a brisk morning walk or some other exercise. The important thing is to get it done earlier in the day before things get too busy, Dwyer says. By making a point to move, you’re more likely to make healthier choices the rest of the day, she believes.
The Thanksgiving Meal
— Plan your meal. If you know what will be served, decide ahead of time what you’ll have. You may even want to write down what you plan to eat, Dwyer suggests. This makes you more likely to stick to your plan. If it’s a buffet, take a sweeping look to decide what you’ll get instead of loading up on everything. By planning what you eat, you’ll be able to enjoy your meal without thinking that any particular food is off-limits.
— Fill at least half of your plate with vegetables. Brussel sprouts, carrots, string beans and broccoli are just a few of the choices you can consider. You could even use mashed cauliflower as an alternative to potatoes, or mix mashed potatoes and cauliflower together. “Be mindful how syrups, butter or cream sauces can defeat the purpose of vegetables at dinner,” Enright cautions.
— Eat your protein and veggies first, including the turkey, Salter recommends. These healthier choices will help fill you up.
— Sit away from the areas where the food is served. This trick lessens temptation, Salter says.
— Watch the beverages. Stick to water, seltzer or diet soda. If you decide to drink alcohol, have it with your meal and aim for choices with less sugar, such as dry white wine, light beer or champagne, Dwyer says.
— Savor your higher-carb choices. Eat them slower and enjoy each bite, Perry advises.
— Strategize your dessert. “Traditional pecan pie has a whopping 500 calories [per slice],” Perry says. “On the other hand, pumpkin pie has 325 calories. By substituting a non-nutritive sweetener for sugar and evaporated milk for cream, you can drop the calories and carbohydrates to 185 calories and still have a great-tasting pie.” Another dessert idea is fresh fruit with a dollop of whipped cream. You can also make dessert items that use natural sweeteners and fiber, such as dried figs, prunes and bananas, Enright suggests. Wait to have dessert for at least an hour after your main meal, and drink 12 to 16 ounces of water before you indulge. That will help fill you up more, Salter says. If you’re too full for dessert, set it aside to eat later.
— Ask yourself, “Am I really still hungry?” before you serve up seconds. Be mindful of how much you’re eating.
[See: Healthy Holiday Desserts and Snacks.]
After the Meal
— Maintain your regular blood sugar checks. You’ll get a sense of how the food has affected your blood glucose.
— Keep moving. You may feel like you want to veg on the sofa and watch TV. Before you get too comfy, even a brisk 10-minute walk after a big meal can help you lower your blood sugar, Perry says. Later on, if you’re watching TV, aim to walk in place every time a commercial comes on, she suggests. If you have kids around, make walking in place a game with them. Or, offer to help the host clean up — that’s another way to keep moving, Enright says.
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Your Thanksgiving Game Plan for Better Diabetes Management originally appeared on usnews.com
