Posted: 11/25/2014
Parkland experts say careful planning and a little self-control can help
Thanksgiving’s eat fest can be challenging for people with diabetes. But Parkland Health & Hospital System nutrition experts say it is possible to navigate the dietary minefield of this holiday and the others soon to follow.
Olander Collins, a 53-year-old Dallas resident, is preparing for his first Thanksgiving as a person with diabetes. He’s making plans now about what and how much turkey, sides and dessert he will eat, tips he learned in the diabetes program at Parkland’s Bluitt-Flowers Health Center.
“I’ve already told my family that I’m going to be eating a small plate this year,” Collins said. “I can’t go back to the way I was before. I’ve come a long way.”
In seven months, the 5-foot, 8-inch Collins has dropped more than 70 pounds and his waist size has gone from 48 to 42. But he is proudest that his grandchildren see him eat healthy meals and exercise, “and I'm thinking that maybe they won’t have to face what I faced and what my mother faced,” he said.
“Diabetes actually provides a special gift: a meaningful reason to take better care of yourself, eat right, be consistent with exercise, manage the stress in your life and be grateful for each day,” said Sharon Cox, a Registered Dietitian at Parkland. “Planning is the key to eating healthy at Thanksgiving and all the holidays,” Cox said.
Cox offered the following Thanksgiving Day tips for those dealing with diabetes:
- Eat three planned meals and snacks every four to five hours, making sure you eat your meals on time to prevent low blood sugar; planning also helps prevent overeating.
- Limit carb choices to four or five for the holiday meal to prevent blood sugar levels from going too high. A serving of carb is ½ cup stuffing (dressing), ½ cup potatoes, 1 small dinner roll or ½ cup macaroni and cheese. Keep carbs intake consistent during the holiday and spread your carbs evenly throughout the day for better diabetes control.
- Make healthful substitution exchanges to save calories, fat and control carbohydrate (carb) choices – trade a vegetable for a casserole or fruit serving for pecan pie.
- If you want dessert, leave off a carb serving at the holiday meal to control your carbs.
- Pass on the food gifts like chocolate candies, cookies and others that may be hard to resist.
- Have club soda or seltzer water with a lime wedge instead of alcoholic drinks.
- Exercise to help control blood sugar, to reduce stress and to sleep and feel better.
- You may need to check your blood sugar more frequently than usual if your sleep, mealtimes and activity level are off-schedule
The American Diabetes Association recommends the “diabetes plate method.” Divide your plate into half; fill half of the plate with non-starchy vegetables such as spinach, carrots, broccoli or mushrooms. Divide the remaining half in two; in one of the areas put starchy vegetables such as potatoes, pasta, cooked beans or peas; and in the other area put your protein, which at Thanksgiving means turkey.
“Make sure you enjoy the food, but also make sure you also enjoy the reason for the holiday – family and friends,” Cox said.
For more information about the diabetes program at Parkland call 214.590.5675.