While the holiday offers an opportunity for gathering with friends and family, the focus is often on food. For those with diabetes, big meals can present big problems. Of Geary County’s 35,934 population (2021), 27% have been diagnosed with diabetes (2022).
According to the Centers for Disease Control and Prevention, it is estimated that 1 in 3 Americans are pre-diabetic and likely do not know it. Why is that information important? Being aware and knowledgeable about a health diagnosis that impacts such a significant proportion of our population can guide some of your holiday menu options and provide better choices for those with diabetes.
The Association for Diabetes Care and Education Specialists offer the following suggestions on how to eat healthier during the holidays:
• Make sure to eat breakfast and continue eating meals and snacks regularly throughout the day. Fasting before a big meal can affect your blood glucose levels in a negative way.
• Keep track of how many servings of starchy foods you eat. Bread, rice, potatoes and corn are examples of ffoods that fit into this category.
• Make sure to incorporate more fruits and vegetables into your diet. Raw, grilled or steamed fruits and vegetables are a great source of vitamins and minerals, are low in fat, and high in fiber and may help you feel full longer on fewer calories.
• Avoid high-calorie drinks. Instead, choose water, diet soda, and coffee and/or tea without cream or sugar. Hydration is not only good for your body, it makes you feel fuller, too!
• Physical activity is an important part of diabetes management and can help keep your blood sugar levels within a normal range. It’s also a fun and healthy activity you can do with family and friends.
The American Diabetes Association shares that the most important thing about managing diabetes during the holiday season is to plan ahead. Take a look at your schedule and plan accordingly. By being intentional with your menu choices and schedule, you can navigate holiday meals while keeping your health in mind.
Deb Andres
Family and Consumer Sciences Agent