HOLIDAY COOKING AND COPING WITH DIABETES

Presented by:

Margaret Eckler, RD, CDE

November 14, 2013

The LEAST Wonderful Time of the Year?

• Many “give up”

• Some expect perfection of themselves

• Middle ground is best!

Advance Planning is Key

• Make a commitment to resume your healthy diet on a certain date

Advance Planning is Key

• Make a commitment to resume your healthy diet on a certain date

• Decide in advance how you will get regular exercise

Advance Planning is Key

• Make a commitment to resume your healthy diet on a certain date

• Decide in advance how you will get regular exercise• Choose one or two specific behaviors to maintain

throughout the holidays

Advance Planning is Key

• Make a commitment to resume your healthy diet on a certain date

• Decide in advance how you will get regular exercise• Choose one or two specific behaviors to maintain

throughout the holidays• Plan for modest treats

Advance Planning is Key

• Make a commitment to resume your healthy diet on a certain date

• Decide in advance how you will get regular exercise• Choose one or two specific behaviors to maintain

throughout the holidays• Plan for modest treats• Maintain a positive attitude -- review your successes daily

Exercise Can Help You:

• Lower blood sugar levels• Increase metabolic rate – burn more calories• Reduce stress• Increase energy• Look better• Reduce medication requirements• Save money• Increase enjoyment of life !!

Risks of Exercise

• Potential for hypoglycemia

• Reduction of your “free” time

• Jealous friends and relatives

• Need for a new wardrobe

How Much? How Often?

• If you already have an exercise program, try to maintain it

• If you do not exercise regularly, check with your doctor first

• Start gradually – 3 times a week for 20 minutes

• Try to build to an eventual goal of 150 minutes/week

Exercise Options

• Brisk walk• Stair climbing• Exercise equipment• TV show or exercise DVD• Dancing• Wii Fit or active video games• Sports and active games• Water walking or swimming• “Chair” exercise using light weights, bands, etc.

Staying Motivated

• Remind yourself of the benefits

• Think “I want to”, not “ I have to”

• Have a variety of choices

• Enlist a partner

• Set realistic goals, with rewards

• Write down food and beverage intake

• Measure portions

• Drink a no-calorie beverage before meals

• Use smaller plates

Sample Behavior Changes

Sample Behavior Changes

• Keep problem foods out of sight (or out of house)

• Wait 15 minutes before giving in to a “craving”

• Eat more slowly

• Plan menus in advance

• Let someone else serve and clear away

Tips for Holiday Dining

• Make time for breakfast and lunch

• Have a small snack before going to a party

• Don’t stand next to a buffet table

• Small servings of “special foods”

• Bring a healthy dish to share

• Pace yourself at the table

• Ask: “Am I REALLY hungry?”

• Think about a gracious way to say no

• Taste food gifts, then give away

• Stay within your meal plan the best you can – know

your allowed carb amounts

Tips for Holiday Dining

What Are My Allowed Carb Amounts?

• Average woman:

– 30-45 grams of carb per meal– 15-20 grams of carb per snack (2-3/day)

• Average man:

– 45-60 grams of carb per meal– 20-25 grams of carb per snack (2-3/day)

How Can I Find Out the Carbs?

• Calorieking.com or smartphone apps

• Package label – need to measure YOUR portion

• Diabetes.org website – carb reference guides

• Carbohydrate Choices Diet

What About the Sugar?

• The grams of sugar are PART OF the grams of carbohydrate

• All carbohydrates turn to sugar in your body

• The grams of sugar do not have to be counted separately

• BUT, a product that is high in sugar is probably less healthy

Use the “Plate Method”

• Fill half of your plate with vegetables and salad

• One-quarter of the plate for protein

• One-quarter of the plate for starch

• No seconds

Plate Method

VEGGIES SALAD

PROTEIN STARCH

Size it Up

• 2-3 cups = size of your open hands (salad, raw veggies)

• 1 cup = size of a baseball (potato/rice/pasta, cooked veg)

• 2 T = size of a golf ball (dips, whipped topping)

• 1T = size of a small thumb (salad dressing, spreads)

• 3 ounces = size of a deck of cards

If You Are Hosting the Party

• Serve low-calorie/low-carbohydrate snacks, such as:

- small chunks of fruits/veggies with lowfat dip

- pickles and olives (high in sodium)

- lightly salted nuts

- pretzels, homemade popcorn

- wholegrain crackers or breadsticks

- lowfat cheese

- diet beverages

If You Are Hosting the Party

• Good choices for the main course include chicken, turkey (non self-basting), fish or seafood, and lean ham

• Cranberry relish made with non-caloric sweetener

• Plain or lightly-dressed vegetables and salads

• Sweet potatoes (not candied), brown rice, quinoa or couscous

How About A Drink?

• Ask your doctor first

• Limit to 1 drink/day for women, 2 drinks/day for men

• 1 drink = 4-5 oz. wine, 1 oz. liquor, or 1 beer

• Always consume alcohol with food

Recipe Modification

• Many traditional recipes can be modified to be lower in sugar, fat and salt, and use healthier ingredients.

Experiment !!

• Some sugar can be replaced with Splenda or stevia

• Replace some oil in baked goods with applesauce

• Substitute whole grain products – ½ or more

Recipe Modification

• Use “Salt Sense”, and reduce amount by 25%

• Use half of the fat called for to saute (oil preferred)

• Change recipe proportions – more veggies, less meat or

cheese

• Use lowfat dairy products (milk, cheese, sour cream, etc.)

Resources for Holiday Cooking/Coping

• Websites:

– dLife.com– DiabeticGourmet.com– AllRecipes.com (search “diabetes/recipes”)– Diabetes.org (search “Food & Fitness” tab or

“Recipes” tab)– Sparkpeople.com (search “diabetes/recipes”)– WeightWatchers.com

Resources, continued

• Magazines

– Diabetes Forecast (a publication of the American Diabetes Assn. - diabetes.org

– Diabetic Living (a Better Homes and Gardens publication

– Diabetic Cooking