Be Mindful of Dietary Considerations Like Diabetes During the Holidays
Author: Debbie Humphrey
Caregivers in Clearwater, FL and Surrounding Areas
A caregiver I employ at Home Helpers received a call from her Mother-in-law asking if she and her husband would be traveling to visit over Thanksgiving because she wanted to shop for the holiday meal. After all, several members of the family have dietary restrictions and must eat gluten-free, and a few have chosen a vegetarian lifestyle.
There are also concerns about diabetics in the family, and having primarily gluten-free sides and desserts does not mean they are safe for family members with diabetes.
Holiday meals routinely include plenty of carbohydrates like potatoes, macaroni & cheese, dinner rolls, and so on. Since carbs are loaded with starch that gets processed as sugar, this presents a possible danger to diabetics who must control their insulin.
As I think about our senior clients with diabetes who we serve at Home Helpers, I want families and caregivers to be mindful of dietary considerations like diabetes during the holidays.
I found a great resource in the Diabetes Food Hub of the American Diabetes Association (ADA) which outlines 6 tips to help diabetics prepare for a happier, healthier holiday season that are important to review.
- Properly Plan for Alternate Meal Times. We all have family gatherings and holiday parties to attend, but we don’t always have control over the timing of meals. For diabetics, this can be a problem because they often take insulin injections or medications to regulate their blood sugar. The ADA says, “Plan in advance for how you will handle making changes if your meal does not align with your regular meal schedule. If you take insulin injections or a pill that lowers blood sugar, you may need to have a snack at your regular mealtimes to prevent a low blood sugar reaction. Speak to your diabetes care provider before the holidays so you can best plan for how to handle mealtime changes throughout the holiday season.”
- Stay Physically Active. When we get together with family and friends over the holidays, food and drinks often take center stage. However, maintaining physical activity is very important, too. The ADA suggests that more body movement can help. “If you’re surrounded with family and friends around the holiday season, then start a new tradition that involves moving around, such as after dinner walks, active holiday events, or even turn up the music for a little dance party.”
- Consume Healthy Snacks. Holiday party hosts may be unaware of the complications that can exist for guests who are diabetic when it comes to serving meals. If you arrive at a party but have to wait before the meal is served, it is best to consume a healthy snack or appetizer to keep your blood sugar in check. “Check with the host to see when food will be served and if there will be any healthy appetizers to munch on. If you know in advance that the options will be deep fried and high in calories then consider packing a small snack for yourself (like a few pieces of low-fat cheese), or offer to bring a healthy appetizer to share, like a platter of raw vegetables with (a) healthy spinach yogurt dip.”
- Select Foods Carefully. There are many carbs and sweet desserts served at holiday meals, at least, there are in my family! The ADA recommends that we select food options carefully to properly regulate our starch intake. “Remember, you don’t have to sample everything that is offered. Focus on dishes that are more ‘special’ or that you only have this time of year. For example, mashed potatoes or a dinner roll might be things you’ll eat any time of year; skipping those can make room for your Aunt’s famous sweet potato casserole or a slice of pumpkin pie.”
- Exercise Portion Control. It’s fine to consume carbs and starch foods that you love, but it is in your best interest to be blood glucose-aware and exercise portion control when it comes to potatoes, pasta, dressing, and all things starch. “Use ‘Toby’s Two Tablespoon Rule’ which involves scouting everything that is available (you can always ask the host what is going to be served). Then take two tablespoon ‘samples’ of your favorites. But keep in mind that even in small portions, these things can add up. Remember, to maintain blood glucose in the normal ranges, you want to keep your total carbohydrate intake similar to a regular day.”
- Eat Your Veggies.The caregiver I mentioned earlier told me that when she visits her in-laws over the holidays, vegetables are rarely included on the menu. It’s primarily protein and carbs. However, everyone needs healthy vegetable options at the holiday table, whether they have diabetes or not! The ADA says, “During the holidays the vegetable selection tends to be limited. However, just a few simple vegetable dishes can add beautiful colors (and nutrients) to the table. Offer to bring a green salad or a side of steamed or roasted vegetables seasoned with delicious herbs or spices. If you choose to bring a vegetable dish, opt for non-starchy vegetables (like cauliflower, broccoli, or spinach) which are low in carbohydrates and calories. This will help fill you up and make it easier to reduce portions of other high-calorie, high-carbohydrate, and high-fat foods that are being offered.”
The caregivers I employ at Home Helpers® are your family when family can’t be there, and they assist seniors with diabetes daily. If you are diabetic or know a senior with diabetes in West Pasco or Pinellas Counties, a caregiver can help make life easier by providing a variety of in-home care services. They offer medication reminders, do grocery shopping, and plan and prepare nutritious meals and snacks during the holidays and into the new year to keep diabetics on the right track.
Moreover, these caregivers also make great companions when taking a walk after breakfast or an evening meal to help seniors stay active.
If you or a senior loved one would benefit from assistance with healthy meal planning and preparation or companionship, I gladly offer a FREE Consultation to discuss and assess specific needs, so I can match the perfect caregiver to help.
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