Diabetes And Thanksgiving Can Live In Harmony

As you may know, November is National Diabetes Month. If you are one of the estimated 29 million Americans with diabetes, or one of the 86 million Americans with prediabetes, you may be wondering how to enjoy one of the most food-laden holidays of the year. Fortunately, you can have your pie and eat it, too.
 
Do not feel like you have to create a whole new Thanksgiving meal or special diabetic side dishes for those with diabetes. It is a myth that people with diabetes have to follow a special diet. In fact, a healthful diabetes diet is the same healthful diet we should all eat: lean proteins, whole grains, low fat dairy, whole fruit, healthy fats, and lots of non-starchy vegetables. A little less sugar and processed carbohydrates would benefit us all, even at this time of year. You can still enjoy the traditional turkey, gravy and accompaniments by using these tips to make the holiday lighter and more festive for everyone.

• Nibble on light appetizers, if any, in anticipation of the feast. Save the deviled eggs and cheese cubes for another time, and snack instead on crudités (raw vegetables). These can look appealing with fancy cuts, beautiful arrangements, and a light dip.

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• Set the table with small plates. The larger your plate is, the more likely you are to fill it.

• Eat mindfully! Before putting food in your mouth, use your senses of sight and smell to appreciate it. Then eat leisurely, putting down utensils between bites, chewing slowly, and taking the time to fully enjoy every mouthful (and your holiday company).

• Choose smaller portions of the foods you love. One scoop of mashed potatoes can be just as fulfilling as two, with perhaps a little less gravy than usual.

• Get involved in the preparation. It is easy to modify recipes to pack less sugar and fat. For example, make your own cranberry sauce with ½ the sugar called for in the recipe, and make your stuffing with broth instead of butter.

• Another stuffing tip: bake it in a casserole dish in the oven rather than cooking inside the bird.

• Skip the extras that are available year around, such as bread. 

• Lighten up the pie (for example, using fat free evaporated milk with the pumpkin puree) or leave behind the crust. You can enjoy dessert by choosing what and how much to eat, then feel no guilt afterwards.

• Look forward to leftovers. By reminding yourself that you can have more turkey and gravy tomorrow, you are less likely to overeat it today.

• Get outside and walk! Bundle up if you must, and take mini walks throughout the day, especially after long spells of watching parades and It’s a Wonderful Life, and after the Thanksgiving dinner.

 
For more insight into controlling your diabetes without it controlling you, watch for the Kendall Anderson Nutrition Center’s upcoming Dining with Diabetes program. In the meantime, Happy Thanksgiving! 

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As seen in the Fort Collins Coloradoan
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