How to Enjoy the Holidays When You Have to Manage

Diabetes

Lessons for You

1. Introduction – A1C Levels Rise During Holiday Season

2. Holiday Strategic Planning Tips

3. Healthful Holiday Meals

4. Holiday Goal Setting

Get ready – you will have a quiz at the end!!

• Researchers in Taiwan checked A1C levels in 110 type-2 diabetes patients from November to April

• Concentrations of A1C increased during the winter holiday months to an average of 7.5%

• When A1C levels were checked the following winter, there was no significant change

• The levels were not lowered during the summer months

A1C Levels Rise During Holiday Season

The ideal level of A1C should be lower than 7%.

SOURCE: Diabetes Care, February 2004

Cumulative Effects Linger

“The cumulative effects of the yearly A1C gain during the winter holidays are likely to contribute to the substantial increase in A1C that frequently occurs among type 2 diabetic subjects…”

– Taiwan researchers

SOURCE: Diabetes Care, February 2004

A1C Levels May Increase Over Time

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A1C

Risks Increase

• A cumulative increase of A1C levels increases the risk of heart disease, kidney failure, blindness and other complications in people with type 2 diabetes.

SOURCE: Diabetes Care, February 2004

It is important to manage your diabetes during the holidays!

Holiday Strategic Planning Tips

Keep Meals Consistent

• Eat every 3-4 hours, even through the holiday rush.

• Remember to balance meals and snacks with protein, complex carbohydrate, vegetables and fruit.

Plan Before a Party

• Do not go to a party or event hungry

• Eat a small meal beforehand to:– ensure that you do not go too

long without eating– make sure you don’t get too

hungry and make bad choices

• Bring a healthful dish to the event if possible (raw vegetables, fruit, salad, etc.)

Spread Carbohydrates Throughout the Day

• Do not choose a heaping mound of mashed potatoes and cornbread stuffing and a buttered roll all at the same meal.

Remember Balance

• Eating too many carbohydrates at once will send your blood sugar soaring in no time.

• Instead, try a small 1/2-cup portion of mashed potatoes and a 1/4-cup portion of cornbread stuffing.

• Complete the meal with a serving of turkey breast without skin and vegetables. Skip the roll – you

can always choose one for your starch at the next meal.

Buffets Can Spell Portion Disaster

• Look before you leap; see what is offered.

• Eat a large low-fat salad first.

• Load your plate right: – 50% fresh vegetables

– 25% complex carbohydrate

– 25% lean protein

• Do not go back for seconds.

Wear fitted clothing (as opposed to elastic waistbands) to feel the physical sensation of fullness.

Be Smart About Alcohol Use

• Consult your physician regarding alcohol consumption.

• Insulin and some diabetes medications do not interact well with alcohol; be sure to know the rules.

• If you do drink alcohol, have 1 serving; then switch to diet soda or soda water.

Be Smart About Alcohol Use

• A serving of alcohol equals 1-1/2 ounces of distilled liquor, 12 ounces of beer, or 4-5 ounces of dry wine.

Monitor Blood Sugar

• Holidays tend to bring more stress to most individuals

• Keep track of blood glucose testing since stress can elevate blood sugar

• Other reminders for good health: –Wash hands frequently – Get flu shots

Exercise is Key!

• Physical activity is the key to: –managing blood sugar levels – keeping excess weight off– enabling you to stay on a

healthy track around the holidays

Don’t Forget Your Exercise Routine

• Sixty minutes most days of the week

• Walking, jogging, biking, swimming and even dancing are great for you

• It doesn’t have to be continuous

• Plan a time to workout and stick to it

Healthful Holiday Meals: All It Takes Is Planning

Use Low-fat Preparation Methods

• Bake, broil and roast meats – do not fry

• Use leaner cuts of meats, such as – skinless chicken or turkey breast– pork tenderloin– flank steak or sirloin

• Trim excess fat

Don’t Forget the Fish

• Fish is an excellent source of heart-healthy protein

• Prepare with low-fat cooking methods such as baking, broiling, poaching or grilling

• Breaded fish is a poor choice – high in fat, sodium and refined carbohydrates

Fill up with Vegetables

• Steamed and grilled vegetables add bulk and fiber and are naturally low in fat.

Beware of “Excessories”

• Beware of gravies and sauces, as they are laden with sugar, fat and calories.

• If you are preparing cranberries at home, consider using Splenda in place of sugar

• Keep gravies low in fat, or use them sparingly

www.splenda.com

www.equal.com

Take Advantage of Other Lower-Calorie Ingredients

Bread Sense

• Use white breads and rolls sparingly around the holidays

• This leaves more room for traditional choices like mashed potatoes and stuffing

• Limit or avoid the higher-calorie quick breads, too, such as nut breads, muffins, biscuits and cornbread.

Spread Sense

• If you are going to use butter, remember one teaspoon adds 45 calories and 5 grams of fat.

• Try light tub margarines that are lower in fat and calories than regular margarines.

Dessert Doesn’t Have to Be Skipped

• Whole fruits make the best desserts.

• If the rich, after-dinner treats are tempting, keep the portions very small.

Dessert Doesn’t Have to Be Skipped

• Finish the meal with unsweetened coffee or tea – these are “free” foods.

• Add artificial sweetener and skim milk, if desired.

Snacks – What Can I Eat?

• Keep a bowl of fresh fruit around – tangerines, apples, pears and oranges are good keepers.

Snacks – What Can I Eat?

• Raw vegetables with salsa are a festive treat.

Snacks – What Can I Eat?

• Unbuttered popcorn – – A whole grain that adds fiber to your diet– A better choice than nuts or dried fruit

because 3 cups of popcorn contains less than 100 calories

Nuts are OK as a snack if you keep the serving to 2 tablespoons or less.

Snacks – What Can I Eat?

• Buy reduced-salt or salt-free pretzels because they are low in fat and one ounce is around 100 calories.

Holiday Goal Setting

Keep Yourself on Track

• Keep yourself on track with your diabetes care during the holidays by setting small, realistic goals.

• According to the National Diabetes Education Program, here are three questions to ask yourself:

Get ready to answer a few questions!

Keep Yourself on Track

• 1. What diabetes self-management will I focus on during the holidays? __________________________________________________________________________________________________________________________________________________________________________

How about frequent checks and records of blood sugar?

Keep Yourself on Track

2. What nutritious recipes can I fix ahead, so that I can eat well when I am busy?

_______________________________________________________________________________________________________________________________________________________________________________

How about soups, low-fat casseroles, fruit and fresh vegetables and salads?

Keep Yourself on Track

3. How can I get more exercise during the holidays?

_______________________________________________________________________________________________________________________________________________________________________________

How about a regular exercise routine and less TV or sitting time?

Review

1. Introduction – A1C Levels Rise During Holiday Season

2. Holiday Strategic Planning Tips

3. Healthful Holiday Meals

4. Holiday Goal Setting

Have a healthful and active holiday season!

“Holidays are an expensive trial of strength. The only

satisfaction comes from survival.”

– Jonathan Miller