The holidays present numerous social opportunities for eating, drinking, and meeting with friends. For people with diabetes, holiday parties can be a minefield of difficult-to-make food choices.
Keeping blood glucose levels in check and not overeating are important for people with diabetes, and by following a few simple tips, it is possible to avoid both during the holidays.
- Bring your favorite healthy, low-fat, carbohydrate-appropriate dish to the party so if nothing else fits in with your meal plan, at least your dish will provide an option.
- Never attend a party on an empty stomach. Skipping meals throughout the day can result in your overindulging at the party.
- Have a plan for what, when, and how much you will eat. Survey the foods available at the party, and choose foods that fit into your meal plan.
- Eat slowly, and enjoy every bite. By pacing yourself, you reduce the chances of overindulging.
- Practice portion control. Use a smaller plate and eat plenty of vegetables. Skip second helpings.
- Convert your traditional holiday recipes to healthy recipes by using substitutions. Try using foods such as low-fat cottage cheese, yogurt, applesauce, shredded low-fat cheese, broth, and sugar substitutes.
- Alcohol is full of calories and therefore must be consumed in small amounts to avoid weight gain. Never drink alcohol without your doctor’s permission.
- Schedule your exercise and stick to it.
- Remember to test your blood glucose.
- Don’t forget to count your carbs.
A Healthy Holiday Meal: Turkey Breast with Stuffing
Number of Servings: 6
- 1 medium onion, chopped
- 1 ¼ cup fat-free reduced-sodium chicken broth
- 1 package (8 ounces) corn bread stuffing mix
- 1 Granny Smith apple, diced
- ¾ teaspoon dried sage, divided
- ¾ teaspoon dried thyme, divided
- 1 boneless turkey breast (1 ½pounds)
- 1 teaspoon paprika
- ¼ teaspoon black pepper
Preheat oven to 450° F. Coat a 1 ½-quart casserole with cooking spray; set aside. Coat large saucepan with cooking spray; heat over medium heat. Add onion; cook and stir 5 minutes. Add broth bring to a simmer. Stir in stuffing mix, apple, ¼ tsp. sage and thyme. Transfer mixture to prepared casserole; set aside.
Coat shallow roasting pan with cooking spray. Place turkey breast in pan, skin side up; coat with cooking spray. Mix paprika, remaining ½ tsp sage and thyme and pepper in small bowl; sprinkle mixture over turkey. Coat lightly with cooking spray.
Place turkey in oven; roast 15 minutes. Reduce oven temperature to 350° F. Place stuffing in oven alongside turkey; continue to roast 35 minutes or until internal temperature of turkey reaches 170° F when tested with meat thermometer inserted into thickest part of breast.
Nutrition Info Per Serving
|304||3 grams||34 grams||75 mg||7 grams|
|Calories from Fat||Saturated Fat||Protein||Sodium|
|8%||1 gram||33 grams||580 mg|