Sweet Holiday News for People With Diabetes
Holiday Survival Kit
The goal during the holidays is to budget your sweets. That
- Advance planning
- An emphasis on healthful recipes
- Daily exercise
Here are some ways to put those guidelines into action:
- Decide ahead of time what and how much you will eat ("I'll only have a
small piece of apple pie with no ice cream") and how you will handle social
pressure ("No thank you, I'm too full"). Then stick to your plan.
- Develop personal "rules" for sweet indulgences -- such as sharing
one dessert with a friend, limiting serving size, scraping off the high-fat
whipped-cream topping, or rationing desserts to three per week (in which case
you're only postponing, not denying, yourself a treat). Remember, failing to
plan is planning to fail!
- Volunteer to bring a favorite low-sugar dessert, such as plain cookies,
baked apples, or sugar-free puddings, to social functions. That way there will
be something appropriate for you to eat.
- Make sure you don't take a holiday from daily exercise. Continue your
routine workouts in addition to extra activities, such as parking far from and
walking to the mall, or power-walking while shopping.
Almost any holiday dessert recipe can be revised to be
healthier without sacrificing taste. Cut the sugar by one-third to one-half in
a recipe and increase the use of cinnamon, nutmeg, vanilla, and other
sweet-tasting spices and flavorings. Many sweet desserts are also high in fat,
so replace fat with pureed fruit, such as applesauce or baby-food prunes, in recipes for chocolate brownies,
cakes, or cookies. You'll also find you don't need as much sugar, since fruit
supplies sweet taste. (You still must keep the portion small, since replacing
fat with fruit increases the carbohydrate content, which must be monitored
closely.) Sugar substitutes are another alternative for just about everyone,
People with diabetes can look forward to the holidays, with
their seasonal traditions and social celebrations, as long as they remember
that the game plan doesn't start at the dining table; it includes the entire
day's food intake as well as exercise.