Ten diabetes-friendly tips for your Thanksgiving feast

DALLAS — Who doesn’t look forward to the fall holiday devoted to feasting with family and friends? Thanksgiving is all about celebrating, with food taking center stage as we heap our plates with savory cornbread dressing, sweet potato casserole and pumpkin pie. Most of us fret about putting on an extra pound or two from overindulging on Turkey Day. But for individuals with diabetes, Thanksgiving can pose more serious health challenges.

Dietitians at Parkland Health & Hospital System say that enjoying Thanksgiving can seem overwhelming when you’re concerned about spiking A1C levels. So they developed 10 simple tips to help their patients and anyone with diabetes enjoy the day, worry-free.

“It’s important to come up with a plan to avoid overindulging on Thanksgiving,” said Marisa Aguillon, RD, a certified diabetes educator with Parkland’s Global Diabetes Program. “If you have a plan you will make better choices. Ask yourself a few questions to help you get started.”

Tip 1: Set yourself up for success. Where do you plan to have Thanksgiving? If you are hosting the party, ask family and friends to bring their favorite vegetable and a side of their choice. If you are a guest take your favorite diabetes-friendly vegetable side dish. “This can help you to fill half your plate with delicious and nutritious vegetables,” Aguillon said.

Tip 2: Timing is everything. Knowing when the main meal will be served can help you avoid missing meals and medication.

Tip 3: Be prepared. Take your medication, your glucometer and glucose tablets with you if you will be traveling. Set an alarm to help you stay on schedule. You may need to check your blood sugar more frequently than usual if your sleep, mealtimes and activity level are off-schedule

Tip 4: Choose wisely. “What are you looking forward to eating on Thanksgiving? Whether it’s turkey, stuffing or dessert, be mindful of portion size. Use the ‘plate method’ to fill half of your plate with vegetables, a quarter of the plate with lean protein and the other quarter with starches,” Aguillon recommended.

Tip 5:  Don’t skip meals. It is important to eat three meals a day, approximately four to five hours in between. “Eat a balanced breakfast and a nutritious lunch if the main meal is served in the late afternoon or evening,” Aguillon advised.

Dietitian Sharon Cox, RD, who teaches diabetes education classes weekly at Parkland’s Bluitt-Flowers Health Center, reminds her patients to stick with basic healthy eating strategies they’ve learned during their group sessions. Among her recommendations:

Tip 6: Make trade-offs. “Cut back on servings of carbohydrates like mashed potatoes and bread during the meal so you can indulge in a small slice of your favorite pie or dessert,” Cox said.

Tip 7: Say no to no-no’s. “Resist the urge to munch on high-fat, high-carbohydrate appetizers before the holiday meal. Snack on raw vegetables with hummus or low-fat dip before the meal and drink plenty of water instead of sugary drinks or sodas,” she said.

Tip 8: Take a hike. Or a walk or bike ride. “Exercise is extremely important for helping to control blood sugar, reduce stress and regulate sleep, especially for those with diabetes,” Cox said. “So don’t forget to plan for at least 30 minutes of activity on Thanksgiving to help you feel your best.”

According to clinical dietitian Maggy Doherty, RD, who educates Parkland inpatients with diabetes, temptation may not end after the Thanksgiving table is cleared.

Tip 9: Limit the leftovers. Doherty suggests that if you’re the guest, only take home low-sugar, low-fat leftovers. “That way you can avoid temptations of over-eating and breaking your healthy nutrition routine after the holiday ends. For example, take home the turkey breast (without skin), salad (without dressing), whole grain sides and veggies while avoiding to-go boxes of the pecan pie, stuffing and creamy casseroles,” she said. If you host the feast, encourage family and friends to take the tempting sweets and high-fat side dishes home with them.

Tip 10: Get back on track. “If you overeat on Thanksgiving (like most of us), start the following day with a healthy breakfast and good workout,” Doherty said.

“Remember, your plan will not be perfect and that is fine,” Aguillon added. “Enjoy, relax and talk to your providers to help you improve your plan for the next holiday.”

“Enjoy the food, but also make sure you enjoy the reason for the holiday – family and friends,” Cox said.

The Healthy Living with Diabetes Education Program at Parkland is recognized by the American Diabetes Association. To learn more about Parkland’s Global Diabetes Program, visit www.parklandhospital.com or call 214-590-7219. For more diabetes-friendly recipes and information about preventing and managing diabetes, visit Parkland’s new informational website, www.ParklandDiabetes.com