Healthy Holiday Tips

Here come the holidays and soon it will be time to visit with family and friends. But along with these merry days of celebration comes the fear of gaining unwanted pounds and toppling those well-maintained blood sugars. While traditional meals and dishes are hot favorites at this time, these delicacies are usually high in calories and loaded with simple sugars and fat.

Does that mean that you miss out on all those goodies and fun? Never! With just a few simple tips you can be a part of all the happenings and yet be in good control.   

Small, frequent meals - Make an extra effort to eat small meals frequently so that you are not eating too little or too much at a time. In addition, small, frequent meals prevent hypoglycemic episodes. Skipping meals is only a set-up for a food binge.

Stay active - Exercise helps in lowering blood sugar and burns calories. Be creative during this busy time of the year: when shopping, look for a parking area a few blocks away so that walking to the car provides some extra exercise; go for a brisk walk around the neighborhood to look at holiday decorations.

Reduce the fat - Reduce the fat and calories in the traditional recipes by using fat-free or low-fat milk and cheese. Trim meats before cooking and remove skin before eating. Cook meats on a rack so that the fat can slowly drip away. Many baking recipes can be adjusted by using applesauce in place of half the butter.

More veggies and fiber - Serve plenty of vegetables, especially in the form of salads and appetizers with low-fat or fat-free dips. The increased fiber will help keep you satisfied.

Natural sweetness - Think of serving low-fat and low-sugar desserts, such as baked fruits sweetened with cinnamon or natural juices.

Count the carbs - Remember that it is the total amount of carbohydrate eaten that will impact your blood sugar levels, no matter if the carbohydrate comes from sugars, starches, or fruits. If you do indulge in the occasional dessert, be sure to account for it by eating less carbohydrate at another meal.

Reduce temptation - Eating before you go to an event may be a good idea to reduce over-indulging, particularly when you are unsure of what is going to be served.

Drink the right stuff - Drinking six to eight glasses of water a day will help to keep you full and keep blood sugar levels balanced. Many holiday beverages contain a significant amount of calories and carbohydrates so stick to spring water or unsweetened tea. If you desire, one alcoholic beverage can be enjoyed when blood glucose is in good control but remember to eat something with your drink.