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A presentation on how to manage your diabetes during the most difficult times...the holidays.
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Diabetes and Holiday Dining
• Eating is the main focus• Carbs everywhere!
– Breads, rolls, stuffing, potatoes, sweet potatoes, corn, peas, milk, fruit, candy, desserts, sodas, sweet tea, juices
• Everyone all around you is eating• Peer pressure to eat• Find comfort in favorite foods
What to Expect around the Holidays
• Monitor carbohydrate intake
• Maintain consistency• Increase monitoring• Portion control• Exercise• Do not drink alcohol on an
empty stomach
Remember the Basics
• What are carbs?– Milk, sugar, starches
• Breads, juices, starchy vegetables, beans
• One carbohydrate serving is 15 grams
• Carbohydrate servings per meal– Typically 4-5 for men, 3-4
for women• Don’t forget snacks between
meals, too!
• Test your knowledge…– Sixty grams of carbs is
equal to how many servings?
Nutrition Review
• 1st stage: pre-contemplation– “I don’t have a problem.”
• 2nd stage: contemplation– “Maybe I do have a problem.”
• 3rd stage: preparation– “I’m ready to fix this problem.
Maybe I’ll make an appointment with…”
Stages of Change
• 4th stage: action– “After attending that diabetes
class, I’ve stuck with my diet plan for 4 whole months now and I’m not stopping.”
• 5th stage: maintenance– “Now that I’m so used to eating
well, it’s been 7 months and it feels so natural. I have no plans to go back to the way I was before.”
• You may have gone through this before– Completely natural
• Change is a process– Doesn’t happen overnight– Gradually modify your behavior
• Attending this class is actually part of the process– Some of you may be preparing,
acting, or maintaining– KEEP IT UP!
Stages of Change Continued…
Healthy Holiday
Tips!
• Don’t go to a party or get-together hungry– If it’s a dinner party, eat a good breakfast,
lunch, and snack beforehand to prevent overindulging at dinner
• Example meal plans for 16 carb servings:– Breakfast: 4, snack: 1, lunch: 4, snack: 2, dinner: 4,
HS snack: 1
• Or give yourself an extra carb serving at dinner to enjoy– Same as mentioned except an afternoon
snack: 1, dinner: 5
Plan Ahead for Parties or Get-togethers
• Do nutrition research beforehand if you know what foods you’ll expect to see– Take advantage of www.MyPyarmid.gov
(MyPyramivd.gov), www.eatright.org (American Dietetic Association), www.americanheart.org (American Heart Association), www.diabetes.org (American Diabetes Association), www.thedailyplate.com (The Daily Plate), or www.calorieking.com (Calorie King)
• Extremely helpful tools to track your needs for the day
Plan Ahead for Parties or Get-togethers Continued…
• Eat small portions of different things to get a variety, but KEEP TRACK!
• Use the plate method for meals
Watch Your Portions
Watch Your Portions Continued…• Follow serving size guidelines
– 1 tsp butter/margarine = 1 fingertip– 1 tbsp peanut butter = 1 thumb tip– 2 tbsp salad dressing = 1 ping-pong ball– 1-1.5 oz. natural cheese = 3 dominoes– 3 oz. meat = 1 deck of cards– 1 cup salad greens = 1 baseball– ½ cup cooked broccoli = 1 light bulb– ½ cup fresh fruit = 7 cotton balls– 1 medium size fruit = 1 tennis ball– One 1 oz. pancake = 1 CD– 1 oz./1/2 cup cooked pasta = 1 cupcake
wrapper– One 1 oz. piece of cornbread = 1 bar of soap
Limit High-fat and High-carb Foods• Fill up on healthier options
first (veggies are “free!”), then move on to desserts
• Watch intake of high-fat and/or high-carb condiments because they count, too!
• Be careful of… – Anything fried, cream-based,
cheese-filled– Pies, casseroles, processed
meats, pastries, and baked goods
Limit High-fat and High-carb Foods Continued…
• Bring your own favorite healthy entrée– It’s a nice gesture– Can ensure you’re eating
well
• Go ahead and host the party so you can make healthy items– Give some of the leftovers
away
• Easy to snack here and there– Sometimes it doesn’t get
accounted for
• Keep a food diary– A small notepad works
because you can carry it around easily
– Plug your intake into the previously mentioned sites to see how you’re doing
Keep Track of What You’re Taking in
• Don’t graze and/or stand up and eat• Eat slowly and ENJOY your food and see
how full you are– Takes your body 20 minutes to realize you’re full
• Use the hunger scale before or while you’re eating– “1” – beyond hungry with symptoms such as
headache and dizziness– “10” – never want to look at food again
• Avoid this to feel absolutely terrible after eating
– Keep between a “3” and “6” to stay comfortable– Eating until a “5” may help you lose weight
Pay Attention to How Full You Are
The Hunger Scale
• The hunger scale also helps with eating when you’re bored, emotional, multi-tasking, or eating solely for taste or availability– Also, cravings last 20 minutes, but if it lasts
longer than that, just have it!• Helps avoid overindulging later
Pay Attention to How Full You Are Continued…
• Things to do instead:– Call a friend– Work on a project or anything to
distract yourself– Take a bubble bath– Watch a movie– Do something that makes you happy!
• Recognize what triggers emotional eating and have a plan ready
Avoid Emotional Eating
• Avoid eating when you’re bored (especially all those leftovers!)
• Holidays are a good time to get things done:– Wrap presents, plan a party, visit
friends or relatives, shop for presents, make crafts, volunteer, make Christmas cards, plan a vacation, put up lights, clean around the house (especially good in prep for a party!)
• Instead of planning a lunch date or dinner date, plan a walking date or movie date
Keep Yourself Busy!
Be Smart with Alcohol
• Drink wine, Bloody Mary’s, or spirits with diet mixers instead of Kahlua, Bailey’s, beer, and cider
• Avoid holiday-themed drinks at parties if you don’t know what’s in them (often lots of sugar)
• Always drink with a meal– Otherwise, your blood sugars will drop!
Drink Plenty of Water
• No calories and hydrates you!
• Flushes out excess sugar in your body
• Fills you up• Sometimes thirst can be
mistaken for hunger
Monitor, Monitor, Monitor!• Always remember to bring your
medicine and glucose monitor wherever you go
• Check your blood sugars regularly
• Remember to take your medicine or insulin when you need to in order to avoid dangerous situations– Adjust your medications accordingly
Get Some Exercise
• Exercise before a meal to rev up your metabolism
• Go for a walk after dinner– Fifteen minutes of walking can lower
BG by 15-20%• Cells become more sensitive to insulin
• Play games (Wii is great!)• Go to the mall and shop to
get lots of walking in
Holiday Eating
Myths!
You Pack on 5 to 7 Pounds
from Thanksgiving to New Year’s• MYTH!• TRUTH: average weight gain is less
than a pound during this time period
• Don’t set yourself up and let yourself gain weight because “everyone does” around this time of year
Diabetics are Not Allowed to Have Certain Foods
• MYTH!• TRUTH: even with diabetes, you
don’t have to cut out any foods in your diet– The key is limiting high-cal, high-fat,
and high-carb foods and balancing food groups
You Can Save Up for Dinner and Eat as Much as You Want Then
• MYTH!• TRUTH: especially with diabetes, it’s
important to be CONSISTENT with carbs at each meal– You have to eat a consistent amount of carbs
to control your blood sugars• Don’t want to spike up too high or drop too low
– Also, your body goes into starvation mode when you don’t eat, which is not good for you at all!• Never skip a meal and eat snacks
Healthy Holiday
Cooking!
Use Splenda®
• No calorie or low-calorie (depending on the product)
• 600 X sweet as table sugar• Safe for children• Great deal of products: brown sugar, sweetener
with fiber, granulated sugar (pourable and packets), flavors for coffee, sugar blend (1/2 Splenda® and ½ sugar), flavor accents (lemon and raspberry), minis (for dining out), travel case
• Lots and lots of recipes on Splenda®’s website @ www.splenda.com
• Remember to look for the packetYELLOWYELLOW
Splenda® VS.
Sugar• Splenda® doesn’t affect blood sugar levels
because it doesn’t have calories or carbohydrates while 1 tablespoon of regular sugar has 49 calories and 13 grams of carbohydrates– One gram of pure glucose raises your blood sugar
by about 5mg/dL
• Comparison: one piece (1/8) of pumpkin pie, using Splenda® instead of sugar, saves you 98 calories and 25 grams of carbohydrate
Healthy Substitutes• Splenda®’s website offers a variety of recipes, but
you can also take your own recipes and alter them to make them healthier!
Fatty Ingredient Healthier Substitute
Hard shortening, lard, or bacon greaseOlive, safflower, corn, sunflower, canola, or
soybean oil
Creamy salad dressing like blue cheeseOil and vinegar, lemon juice, or reduced-calorie
dressings
Fat or oils for frying or sautéing Non-sticking cooking spray
Added fat like oil, butter, margarine, or gravyHerbs and spices, onion, garlic, low-fat broth, or
wine
MayonnaiseNon-fat or low-fat sour cream, plain non-fat or
low-fat yogurt
Whole milk, non-dairy creamers, half-and-half Skim/non-fat milk, low-fat milk (1%)
Hard full-fat cheeseLow-fat cheese, low-fat cream cheese, low-fat
cottage cheese
Full-fat ice creamNon-fat or low-fat frozen yogurt, ice milk, fruit
ices, or sherbet
Whole egg Two egg whites or 1/4 cup egg substitute
Fat in baking recipesEqual amounts of fruit puree like prune or
applesauce
Whipping or heavy creamEvaporated milk or one part skim milk and one
part cream
FryingBake or roast on a rack, broil, grill, steam, or
microwave
Overcoming Barriers• Don’t try to change everything at once• Enlist support• If you slip, get back on track and don’t
give up!• Note the benefits of changing your
behavior• Remind yourself why you want to change
your behavior– Goal: “I want to be able to
have enough energy to take my grandchildren to the park.”
• Know what to expect around this time of year
• Remember the basics• Change is a process• Follow some healthy holiday eating tips• Don’t listen to the myths• Try some healthy holiday cooking
recommendations• Overcome barriers
Summing it Up…
Most Importantly…Most Importantly…
““Diabetes doesn’t Diabetes doesn’t take a vacation!”take a vacation!”
Any Questions?