How to Stick to Your Diabetic Meal Plan When Everyone Around You Seems to Be Splurging
11/25/2021
Recipe for staying on track no matter what’s cooking
POPLAR BLUFF, MO – Diabetes affects nearly 30 million people in the United States – a stunning 10 percent of the overall population. And recent research reveals that diabetes is now the third leading cause of death, not the seventh, as was previously thought. Early diagnosis and treatment is critical to preventing irreversible damage to your health and longevity, so awareness and access to care are the key areas of focus.
“Appropriate medical management along with a healthy diet and exercise can help to reduce complications from diabetes while promoting normal growth and development,” said Stacy Edgar, NP with Regional Physician Services. However, during the holidays, it may seem particularly hard to stick to your diabetic meal plan.
Edgar counsels, “the best way to stay on track is by coming to holiday meals with a plan and controlling what food you’re served.”
- Holiday-Proof Your Plan
- Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
- Invited to a party? Offer to bring a healthy dish along.
- If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.
- Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat.
- Outsmart the Buffet
- Start with vegetables to take the edge off your appetite.
- Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
- Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines.
- Fit in Favorites
- Choose the dishes you really love and can’t get any other time of year. Slow down and savor a small serving, and make sure to count it in your meal plan
- Keep Moving
- Being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year.
- Get moving with friends and family, such as taking a walk after a holiday meal.
- Get Your Zzz’s
- Sleep loss can make it harder to manage your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food.
- Aim for 7 to 8 hours per night to guard against mindless eating.
Plan to stay on top of your blood sugar by checking it more often during the holidays.
Only your doctor can tell for sure if you have diabetes or are pre-diabetic. As part of your annual health physical, be sure to talk to your doctor about the results of your fasting blood sugar and A1C tests. If your numbers are heading in the wrong direction, you can act quickly to get back on the right track.
If you need assistance in diagnosing or managing your metabolic health, or you just need to be connected with a primary care physician, contact (573) 776-2600 or https://www.regionalphysicianservices.com/.
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