Focusing on What’s Important
With the holidays fast approaching, it becomes an even more challenging time for someone living with diabetes to find their balance while partaking in the traditions and festivities of the season. We hope that the information provided in this blog post will allow you to focus on the more important things in life this Thanksgiving, like giving thanks for the ones you love.
Navigating the Holiday Feast with the American Diabetes Association
Read on - the American Diabetes Association helps us by giving strategies for eating wisely at Thanksgiving.
• Turkey is a high-protein food and has no carbohydrates. A portion is about 3-4 ounces, which is about the size of your palm.
• Remove the skin on your turkey before eating it and choose white breast meat which is the leanest part of the bird.
• Roast your turkey instead of deep-frying it. Roasting is a cooking method that requires little-to-no added fat. Be sure to add some seasonings.
• The main ingredient in most stuffing recipes is bread, so it’s high in carbohydrates and will need to be counted in your meal plan.
• One half cup of stuffing usually has about 15-30 grams of carbohydrate. Because it can vary, be sure to check the nutrition facts for your recipe.
• Add extra non-starchy veggies like onions, carrots, celery, and mushrooms to your stuffing and use whole grain or 100% whole wheat bread.
• From buttery mashed potatoes to sweet potato casserole – these dishes can really pack in the carbohydrates, saturated fat, and calories.
• Keep portions small, especially if there is a lot of added cheese, butter, or cream. One-half cup of mashed potatoes usually has about 15 grams of carbohydrate.
• At the table, there’s no need to add a lot of extra sour cream or butter to your potatoes. Simply season them with a bit of freshly ground pepper or some trans-free margarine. Instead of sour cream, try non-fat Greek yogurt which is a much healthier alternative.
• Sweet potatoes are especially flavorful on their own – there’s no need for a lot of extra sugar or butter!
• If you’re in charge of the potatoes this year, choose a “made-over” potato recipe that uses healthier ingredients. See the recipe at the end of this blog for ideas!
Green Bean Casserole & Vegetable Side Dishes
• Fill half of your plate with non-starchy vegetables. Choose vegetable side dishes that include roasted or cooked vegetables without creamy sauces.
• Offer to bring a delicious green salad for the occasion and serve the dressing on the side.
• Season veggie side dishes with fresh herbs or onions and garlic.
• This usually has a lot of added sugar and is dense in carbohydrates – just two tablespoons have almost 15 grams of carbohydrate.
• If you absolutely cannot live without it, make sure you use just a tablespoon or two on top of your turkey. A little bit will go a long way!
Try Something New
Here is a recipe for herb and olive oil mashed potatoes to try this year from the Mediterranean Diabetes Cookbook by Amy Riolo. You can follow the recipe closely or combine the recipe with your traditional family favorite to add flavor to your potatoes in a healthier way.
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