Controlling your blood sugar should be at the top of your wish list this year. UT Health Physicians registered dietitian, Stephanie De Leon, is sharing her top 10 tips for ensuring a happy, healthy holiday season.

1. Do not skip meals.  If you are planning to attend or host a dinner party, it is important that you still eat balanced meals for breakfast and lunch.  Try to avoid the idea of saving all of your carbs  for your holiday party.  It makes it harder for you to manage your blood sugar.  (Carbs are the foods that turn into blood sugar – click to learn more.)

2. Snack smart. If your social gathering is later than your usual dinner meals, have a light snack before you go.  Low-carb snacks such as a small handful of almonds, low-fat cheese with rolled deli meat, almond or peanut butter on celery or hummus with veggies are some ideas to help control your hunger.

3. Pay attention to portion sizes. Using a smaller plate is a quick and easy way to help control your portion sizes.

4. Bring a healthy dish. If you are attending a holiday gathering, offer to bring a healthy dish.  This will ensure you will have at least one healthy food option.
 

5. Read the food labels and nutrition facts carefully.  Sugar-free desserts do not necessarily mean carbohydrate-free.  For example, even if a pie is labeled as “sugar-free,” it can still have carbohydrates from the pastry flour and fruit filling. Check the label to be sure!

6. Be aware of sugar alcohols. Sugar alcohols are used as artifical sweetners for soft drinks, coffee and in baking and also in medications (such as sorbitol, maltitol, xylitol or erythritol) may affect your blood sugar.  If you are planning to eat foods sweetened with sugar alcohols, consider testing your blood sugar before and two hours after the start of your meal/snack to see how your body responds to the sugar alcohols.

7. Think of your heart health. Individuals with diabetes are at a greater risk of developing heart disease.  Try using healthy modifications with your favorite recipe to help reduce cholesterol or blood pressure, such as: 
1) drain and rinse canned beans and other vegetables with water to remove excess sodium
2) instead of salt, sprinkle herbs or spices on vegetables for added flavor

3) replace one egg with two egg whites or ¼ cup of egg substitute to reduce the cholesterol in your recipe

8. Distract yourself. After you eat, socialize with other guests away from the kitchen or food area.  Having a distraction or participating in an activity such as walking after your meal or socializing with other guests can prevent you from grazing on leftovers.

9. Use the “Healthy Plate Method” to create your meal. You can do this by:

1.) Drawing an imaginary line down the middle of your plate. 

2.) Fill half the plate with non-starch vegetables like a salad.

3.) Divide the other half into two smaller sections.

4.) In one of the smaller sections, you can add a starchy vegetable serving such as corn, mashed or sweet potatoes, a roll, or rice.

5.) In the other small section, add a protein source such as turkey, chicken (without the skin), fish or a lean meat.

10. Find healthy recipes and more nutrition tips:

American Diabetes Association- “Create Your Own Plate”, “Healthy and Tasty Recipes”

For help managing your nutrition and expert diabetes care, visit the diabetes team at UT Health Physicians. Appointments are now available at 210-450-9050.