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Thanksgiving tips for people with diabetes
A Thanksgiving gathering with family is something to enjoy and treasure. But if you have diabetes, these events can pose special challenges. How can you stick with your meal plan, yet join in the celebration and have some fun?
You can do it. If you choose wisely and watch how much you eat, you can have a delicious meal and feel good, too. So, grab your plate and head for the buffet table.
When You Go
Plan ahead. Before you go, think about the foods that might be served. Decide which foods will help keep your blood sugar under control and which foods you want to avoid.
Check out all that’s offered on the buffet. Before you serve yourself, look at all the options first, then choose one-to-two favorite treats along with healthier items to round out your meal.
Watch your portions. Many of your favorite foods may have a lot of fat, sugar or salt. Take very small portions of deep-fried foods, fatty foods, cheesy foods and desserts.
Come prepared. If possible, bring a low-fat main dish so you’ll have something healthy to eat.
Focus on family and friends instead of the food. One trip to the buffet table may be enough if enjoying the company of your loved ones is the focus of the day.
Vegetables
Fill half of your plate with colorful, non-starchy vegetables, such as broccoli, bell peppers, green beans, carrots, cabbage, eggplant and spinach.
Choose fresh or steamed vegetables that are light on salad dressing, cheese, or cream. If you can, make your own dressing for salads with a little olive oil and vinegar.
Watch out for vegetable dishes loaded with butter and cheese, like casseroles and vegetables with sauce.
Grains and Starches
Take only as much grain or starchy vegetables, such as rice, bread, potatoes or green peas, to fill one-fourth of your plate.
Avoid using butter or margarine on bread, rice and other grains and starches.
Take small portions or avoid starches with heavy sauces like macaroni and cheese and potato salad.
Proteins
Take two to three ounces of protein, such as chicken or other lean meat, fish or bean dishes (like three-bean salad), to fill one-fourth of your plate.
Pick dishes with baked or grilled lean meat (like chicken without the skin or beef with the fat cut off), fish, game or shrimp.
Take just a taste of meats that are breaded, fried or cooked with a lot of fat or heavy sauces, like fried chicken or chicken-fried steak.
Sweets
Choose fresh fruits, such as pears, apples, strawberries or melons, or a fruit salad without sugar or whipped cream added. Fruit is an excellent source of fiber, vitamins and minerals.
Have small servings of foods that are high in sugar and fat, like cookies, cake, cobblers or pies, or skip the sweets altogether.
Drinks
Drink water, unsweetened coffee or tea or other sugar-free beverages.
If you drink alcoholic beverages, have no more than one drink a day if you’re a woman and no more than two drinks a day if you’re a man.
Always eat food when drinking alcohol, and never drink on an empty stomach.
Visit www.extension.purdue.edu/putnam or you can contact the local Purdue Extension Office by calling 765.653.8411 for more information regarding this week’s column topic or to RSVP for upcoming events. It is always best to call first to assure items are ready when you arrive and to RSVP for programs.
Upcoming Events
Nov. 16 – Staying Healthy as You Age, 6 p.m., Putnam County Fairgrounds, York Automotive Building
Nov. 28, Dec. 5, 12, 19 – Know Your Numbers, Know Your Options, 10 a.m.-12 p.m., $20, virtual, register at https://cvent.me/WPkAML
Nov. 28, Dec. 5, 12 – Tax Strategies for Midwestern Farm and Ranch Women, 7:30-9 p.m., $30, virtual, register at https://tinyurl.com/WIATax23
Nov. 28 – Wild Eats: Cooking Venison for Flavor and Safety webinar, 6 p.m., register at https://tinyurl.com/wildeats23