the season for food and fun and good cheer. As it should be.
Yet through these holidays, one of every ten Americans will
carry the challenges of living with diabetes.
we have this chronic disease or not, most of us know that
carrots are better for us than Christmas cookies. But letís
get real. Holidays are a time for special foods and friends
and family. How then, does diabetes control fit into the
festivities of these celebrations?
to the newest guidelines by the American Diabetes
Association, people with diabetes should choose more foods
that are "nutrient dense" and high in fiber such
as vegetables, fruit, whole grains, beans, and legumes. So
letís cut to the chase. If you have diabetes and you
happen to be in one of these situations, what can you do?
Christmas party. Lance the chef has prepared an incredibly
tender prime rib. (Ask for half a slice. Eat it slowly and
enjoy it twice as much.) Co-workers have packed the buffet
table with homemade goodies of every kind. (Select a small
serving of 1 or 2 items you absolutely cannot live without.
Then fill the rest of your plate with vegetable dishes.) One
funny dietitian has placed a sign in front of the decadent
chocolate and caramel brownies that reads: "Calories =
749." (Sneak a few bites and share the rest with those
at your table who "just want a bite.")
exchange. Remember the art of carbohydrate counting when
surrounded by sugars and starches. For example, one 2"
square brownie or two small cookies contain about 15 to 30
grams of carbohydrates ó the amount most people with
diabetes can generally handle for a snack. Choose
plan to eat said sweets right after a holiday meal, however,
remember that potatoes, rice, bread and other starches add
more carbs to your total count. Select small tastes of these
foods and say yes, please, to more salad and non-starchy
tasting. First and foremost if you have diabetes, ask your
doctor if wine can be on your holiday menu. Certain
medications and other medical conditions should not be mixed
with alcohol. Secondly, head for the food table before you
decide to taste wine. People with diabetes should never
drink on an empty stomach. Sip slowly between bites of nuts,
cheese, vegetables and crackers. And keep track of how much
you taste so you do not exceed what is considered a
"moderate" intake of wine: 8 to 10 ounces a day
for men and 4 to 5 ounces a day for women.
this sounds a lot like the way all of us ó diabetes or not
ó should approach the holidays. Why yes, it is.