November is National Diabetes Awareness month and with 1 in 10 adults over the age of 20 living with diabetes and 1 in 3 adults living with prediabetes chances are you or someone you know already is or will be affected by diabetes. With November also comes the start of the busy holiday season, a time filled with family, friends, and food. This year, in honor of National Diabetes Awareness Month, we're challenging you to create a diabetes friendly holiday meal. It's not as challenging as you might think! After all, a diabetic diet is more than simply cutting carbohydrates but focuses on appropriate portion sizes, healthy fats, and an abundance of high fiber foods. Follow our tips below to enjoy the holiday season without sacrificing your health goals.
1. Add Color!
Holiday meals often lack color and variety. Swapping out one or two side dishes and adding a healthy salad or roasted vegetables can make all the difference. But, it's a balance between savoring traditional favorites and enjoying a healthful meal. Think about the side dish that you wouldn't want to miss out on and be sure keep that one on the menu. If it's mashed potatoes you love, keep it and swap out stuffing for a green salad high in fiber. Finding a balance between a nutritious yet satisfying meal is key.
2. Healthy Swap!
We won't tell you to skip the dessert this holiday season! But, making a simple recipe swap can help lighten up the sweet stuff. Try our Pumpkin Pie Custard recipe for a dessert that won't disappoint!
3. Stay Mindful.
All of the delicious options at a holiday meal can be overwhelming! It can help to survey the table ahead of time. Look at all the options available and decide what foods you really want or have been looking forward to and which foods you wouldn't care to miss out on. Choose options that you are really wanting and pass on the items that don't mean much to you. You may consider skipping the items that are available all year long which may save calories for those foods that are available only once per year. Paying close attention to hunger and fullness cues will also make a world of difference. Clearing plates off the table or moving to a different room to continue the conversation can help to avoid overeating.