Published: November 14, 2008 04:18 pm            

Holiday and festive foods can fit into a diabetic menu plan

Kathy Smith, Democrat Columnist

Thanksgiving, Christmas, New Years and all of the festivals and events before and after can mean good fellowship and good foods. However, if you have diabetes these events can be even more challenging.

Don’t let diabetes keep you from enjoying these festive occasions. Healthy eating can be part of these special events too.

Enjoy special occasion meals while keeping your blood glucose levels in check by keeping these practical tips in mind:

n Use the Plate Method of portion control. When you are filling your plate at a family gathering or a buffet line, use this method to help you balance the kinds and amounts of the foods you eat.

To use the Plate Method, first mentally divide a 9-inch plate into two halves. One half of the plate, place two or more servings of nonstarchy vegetables such as asparagus, broccoli, green beans, cauliflower, celery, lettuce, tomatoes and zucchini.

Then divide the other half of the plate into quarters. In one quarter of the plate, place a serving of starchy vegetables such as potatoes, corn, peas, dressing or rice. In the other space, add a 3 ounce serving of protein such as meat, chicken or fish.

This method using a 9-inch plate, nothing larger, not only helps you estimate the right amount of food to eat, but it also allows for a variety of healthful foods.

n Keep serving sizes in mind. For nonstarchy vegetables, one serving is 1⁄2 cup of cooked vegetables or 1 cup of raw vegetables. For starchy vegetables, the serving sizes of nonstarchy vegetables do not apply for people with diabetes. One serving of a baked potato is a small one, no more than 3 ounces. One slice of whole wheat bread or 1/3 cup of rice of pasta also counts as one serving.

For proteins, 3 ounces of lean meat, fish or poultry is about the same size as a deck of cards. Correct serving sizes is an easy way to keep count of meal exchanges or carbohydrate servings.

n Include a fruit serving. In addition to the foods on the plate, you could eat 1 cup of melon or a small piece of fruit. Also add a serving of a dairy product such as 8 ounces of lowfat milk or yogurt.

n Plan before you celebrate. Before attending a festive occasion where food is sure to be served, think about your meal plan. No doubt about it, the foods traditionally served as special occasions can be tempting. But a little planning can help you overcome that temptation.

n Eat lower-calorie foods before attending the event to leave room for something a little special, but don’t let sweets take the place of nourishing choices.

n Exercise regularly to help maintain your blood sugar levels. Don’t let holidays get between you and your exercise plan.

n Keep in mind the correct portion sizes.

n Avoid foods that are high in fat, sugar, salt and calories and low in nutritional value.

n Modify recipes to make them more healthful; cut the amounts of sugar, salt and fats.

n When attending a special event, stand across the room from where the food is.

n Take small portions and eat slowly. Small portions allow for seconds, but remember to keep the total portion size in normal limits.

If you eat too much, forgive yourself, monitor your blood sugar level carefully and try to determine what caused the overindulgence so you can avoid it next time.

Source: Texas AgriLife Extension Specialists

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Kathy Smith is the Parker County extension agent. Her column appears Sundays. She may be contacted at (817) 598-6168.

        

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