November is American Diabetes Month. According to the 2020 Center for Disease and Prevention Report, over 1 in 10 people have diabetes and approximately 1 in 3 have prediabetes. Managing diabetes through diet, physical activity, and medication can be challenging anytime, but it can be even more difficult during the holidays.
November also begins the ‘holiday eating’ season as tempting foods are everywhere through December. Whether it’s a neighborhood party, work function, or family gathering, following a meal plan that limits the sugars and fat found in our favorite holiday foods can be overwhelming. Check out these healthy holiday eating ideas that will help you maintain good control of your blood sugar levels and allow you to still enjoy your favorite dishes.
1. It’s all about the carbs. Some holiday foods may be too tempting to resist. But you can still savor the flavor of these foods by consuming them in portions based on your diabetes meal pattern and by keeping track of the number of grams of carbohydrates you consume. Below are foods found on the USDA MyPlate and the number of grams of carbohydrates they contain:
- Starches:(potatoes, bread, pasta, rice, cereal, beans, corn, etc.) 15 grams per serving
- Non-starchy vegetables:(carrots, cauliflower, broccoli, green leafy vegetables, etc.) 5 grams per serving
- Fruits: 15 grams per serving
- Milk and yogurt: 15 grams per serving
- Meat and other protein: 0 grams per serving except for foods like beans
Note, beans (kidney, black, red, white, etc.) are starches and contain 15 grams of carbohydrates per serving You can find out more about serving sizes by visiting the USDA MyPlate website https://www.myplate.gov/
2. Choose carbohydrates wisely. Limit the amount of starches you eat, and try consuming non-starchy vegetables. They contain 1/3 of the carbohydrates and calories in starches and do not cause big spikes in your blood sugar. Consuming whole fruits with skins are better than canned fruit or juices because they contain fiber, which prevent spikes in blood sugar. Include low-fat or fat-free milk and yogurt in your holiday meals. Milk and Greek yogurt are excellent sources of protein, calcium, and other nutrients and can be substituted in some of your favorite dishes. For example, use fat-free Greek yogurt instead of sour cream in your favorite dips and low-fat milk in your eggnog recipe.
3. The scoop on alcohol and diabetes. If you don’t currently drink alcohol, then don’t start. However, if you plan to indulge in some alcohol, consult with your healthcare team first. Whether you can consume alcohol if your diabetic is very personalized and may be based on your medications and other health conditions.
4. Work it out. Make time to be physically active. The more you stick with your year- long routine during the holidays, the more likely you will keep focused on your fitness and blood sugar goals too.
5. Host your own holiday event! Take control of the ‘party foods’ you serve by providing your guests a list of healthy holiday foods they can bring. It reduces time you spend preparing multiple dishes and provides your guests the opportunity to create festive healthy options that all can enjoy. For example, instead of cheesy dips, ask someone to bring a festive vegetable plate with hummus dip and red vegetables and green vegetables. You can also add a red and green fruit platter to the list too.
Try this fruit tart recipe from the Dining with Diabetes program. It’s easy to make and one of my favorites. Wontons sheets are available in the produce section of the grocery store. To learn more about upcoming Dining with Diabetes program I’m teaching at the University of Maryland Extension, feel free to reach out to me at: firstname.lastname@example.org
Fresh Fruit Tarts
Serving Information: Serves 12 (1 serving = 1 tart)
- 12 wonton skins
- 2 Tbsp. sugar-free jelly or fruit spread
- 1 1/2 c. diced fresh fruit*
- 1 c. non-fat yogurt, any flavor
- Cooking spray
*Select fruit combinations based on what is in season. Any of the following could be used: bananas, strawberries, blueberries, grapes, kiwi, raspberries, peaches, orange sections, etc.
- Measuring cups and spoons
- Small saucepan
- Muffin tin
- Preheat over to 375 degrees F and spray muffin tins with cooking spray.
- Press wonton skins into muffin tins allowing the corners to stand up over the edges.
- Bake wontons until lightly brown, approximately 4-6 minutes. Watch carefully, as wonton skins bake very quickly.
- Remove from oven; carefully take each wonton out of the muffin tin and allow time for cooling.
- Warm jelly or fruit spread and lightly coat bottom of each wonton.
- Fill each wonton with fruit and a rounded dollop of yogurt on top.
- Garnish with small piece of fruit or a dab of jelly/spread and serve immediately.