Good morning, this is your Wellness Wake-Up Call with University of Illinois Extension.
Figuring out what to eat when you have diabetes can sometimes feel overwhelming, and this can be especially true during the holidays. While the season can bring joy, travel, and time with family and friends, it can also bring changes to daily routines, added stress, less physical activity, and plenty of tempting holiday treats. All of these can make managing diabetes more challenging.
The good news is that you can enjoy the holidays with a little planning while still managing your health.
Avoid skipping meals. Skipping meals may lead to overeating later or, worse yet, cause blood sugar levels to swing too high or too low. If you’re heading to an evening gathering, eat something light at your usual mealtime.
Plan your plate. The diabetes plate method is a simple, flexible tool. Fill half your plate with non-starchy vegetables like roasted carrots and green beans. Fill one-quarter with lean protein, such as turkey or ham, and the last quarter with your favorite carbohydrate food like sweet potatoes or stuffing. This approach helps manage carb intake without needing to measure or count carbs.
Rethink your drink. Holiday beverages often contain added sugar and calories. Opt for sparkling water, or unsweetened beverages most of the time, and enjoy specialty drinks in moderation.
This week, prioritize your health and make a plan to enjoy the holidays while maintainging balance and monitoring carb intake.
Thank you for listening! I hope you have a happy and healthy day ahead. Content for this episode was provided by Diane Reinhold, nutrition and wellness educator, for University of Illinois Extension.
Resources:
https://extension.illinois.edu/diabetes
Savor the Season: Holiday Eating Tips for Diabetes
