November Newsletter: Menu planning and party eating tips during holiday season to maintain and manage healthy blood sugars!

November Newsletter: Menu planning and party eating tips during holiday season to maintain and manage healthy blood sugars!

Holiday Menu Tips: For the Party Host

  1. Plan for a green leaf vegetable salad with vinegar base dressing. Vinegar has shown to improve blood sugars if consumed with meals.
  2. Plan your breads, rice, pasta and other starches made with whole grains. Fiber in whole grain helps keep blood sugar steady by slowing down the digestion/absorption process.
  3. Limit carbohydrate grain items (rice, bread, pasta etc.) to one or two items. This way, you or your guest will not fill up on carbohydrates before the main dish! Remember dairy (milk, yogurt and cheese etc.) and beans/legumes will also contribute to your carbohydrate servings and thus affect blood sugar and satiety.
  4. It is best to drink water along with your other party beverages for your health conscious guests.
  5. Plan for a light dessert.

Holiday Menu Tips: For the Party guest

  1. Eat less and light but do not skip your meal prior to the party.
  1. Exercise a few minutes extra this day, if possible.
  1. Pick a small plate. Fill half of your plate with green leafy vegetable salad or other non starchy vegetables, if available. The other half of your plate should be divided between whole grain carbohydrates and protein items.
  2. Pay attention to number of carbohydrate items/servings on your plate. Aim for about four to five total carb choices (1 carb choice = 1 piece of bread, 1/3 cup pasta or rice etc.) . If you are pre diabetic or diabetic follow your diet and medicine regimen as prescribed.
  3. Drink water with your meals or grab a cup of coffee. coffee with meals has shown to slow down sugar absorption in some studies.
  4. Take only a small portion of dessert if desired. Dessert with dark chocolate may be a better choice.

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