Healthy Eating for Diabetics at Winter Gatherings

By Jane Farrell

Winter is a time when we tend to rely on comfort foods like ham and mashed potatoes, while high-fat, high-calorie snacks are the norm at football play-off gatherings. Here, from the National Diabetes Education Program (NDEP), a division of the National Institute of Diabetes and Digestive and Kidney Diseases, are tips to help you eat healthy during gatherings throughout the winter season:

Eat a healthy snack before leaving home. This will prevent you from overeating at the party.

Plan ahead. Check out the party food options before you begin eating, and make a mental note of what and how much you will eat.

Bring a healthy dish. Bring a dish that fits into your meal plan and you can share with others.

Move away from the buffet. Fix your plate, and then step away from a table of finger foods to avoid grazing while chatting.

Savor the flavor. Eat slowly to reduce your chances of overeating.

Drink water. Water is a healthy, no-calorie beverage. Drink plenty of it.

Trim it down. Eat smaller portions of food. Trim off extra skin and fat from meat.

Enjoy the party. Focus on family, friends, and activities rather than food. Stay active by participating in games or dancing.

And, the NDEP experts say, follow these tips if your goal is to serve healthy feasts to your guests:

Bake it. Broil it. Grill it. Keep meat low in fat by cooking without frying. Trim beef and pork of visible fat and choose skinless poultry.

Increase fiber. Serve whole grain breads, vegetables, peas, and beans as part of your meals.

Easy on the toppings. Lighten your recipes by using reduced-fat or fat-free mayonnaise, butter, sour cream, or salad dressing.

Focus on fruits. Serve fresh or canned fruit in water instead of ice cream, cake, or pie.

Serve sensible beverages. Offer your guests water instead of juice or regular soda.

Family support is key. Support your family and friends by encouraging them to eat healthy during the winter months and throughout the year.

For more information from the National Diabetes Education Program, click here.