Diabetes Centers of America: Holiday Eating Tips
For many of us, the holidays mean wonderful times with family and friends, centered around traditional holiday meals that are rich with meats, breads, sauces and desserts.
Of course, these meals can be tempting, and troublesome, for those with diabetes. Below are some recipes and helpful tips that can help you continue to enjoy yourself, while at the same time maintaining your healthy food choices. And that’s really something to celebrate!
1 15-oz. package folded refrigerator unbaked pie crust (2 crusts)
1 envelope unflavored gelatin
2 tablespoons cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/8 teaspoon salt
1 l6-oz. can pumpkin
1 12-oz. can evaporated skim milk
1/2 cup egg substitute
16 packets EQUAL or 5 teaspoons
Bake one pie crust according to package directions; reserve remaining pie crust for garnish or another pie. In a large saucepan combine gelatin, cornstarch, cinnamon, nutmeg, ginger and salt. Stir in pumpkin and evaporated skim milk. Let stand 5 minutes to soften gelatin. Cook and stir over medium heat until mixture bubbles; cook and stir for 2 minutes more. Remove from heat. Gradually stir 1 cup hot mixture into egg substitute; return all egg mixture to saucepan. Cook and stir over low heat for 2 minutes. DO NOT BOIL. Remove from heat. Stir in EQUAL. Pour into baked pie crust. Cover and chill 6 hours or overnight. Makes 8 servings.
Nutrition information per serving: 237 calories, 8 g protein, 28 g carbohydrate, 10 g fat, 55 mg cholesterol, 175 mg sodium. Exchange: 2 carbohydrate servings, 2 fat servings.
Here are some healthy eating tips to follow for the holidays (and always)!
Remove skin and fat from poultry. This will help remove much of the fat and cholesterol content.
Eat lots of vegetables during the holidays. Spinach, greens and tomato products are all healthy and go well with a holiday meal.
Eat poultry and fish. If you want the taste of meat, try lean ground poultry instead of ground beef. Fish is healthy and contains healthy oils, so make it a consistent part of your diet.
Prepare foods using low fat cooking methods. Bake, broil or grill food instead of frying. Avoid buttery, batter dipped, crispy foods and (unfortunately) heavy gravy.
Use less salt. Try and use more seasoning and pepper instead.
Drink alcohol with extreme moderation. Alcohol can affect your glucose levels, but if you must drink, never do it on an empty stomach.
Diabetes Centers of America (DCoA) promotes and enhances the health of those with diabetes by applying advances in medicine and offering specialized diabetes medical care, in-depth patient education, nutrition counseling and support, lifestyle instruction, exercise programs, 24/7 Internet and/or phone access to physician contacts, lifestyle coaching, and even a pharmacy for true one-stop convenience. Whether recently diagnosed, in need of ongoing treatment or preventive care, our staff of board-certified physicians, dietitians and other medical experts help patients take charge of their lives – for the rest of their lives. For more information, visit http://www.DiabetesAmerica.com.