Thanksgiving in the U.S. is a treasured day where you spend time with friends and loved ones as you indulge in rich foods and festive drinks. But for the more than 38 million Americans living with diabetes, many menu options pose a challenge to their dietary guidelines. When temptations abound on Thanksgiving, it’s more important than ever to manage your diabetes in a smart, thoughtful way
A Guide for Managing Your Diabetes During Thanksgiving
There are several ways to safely navigate seasonal celebrations like Thanksgiving when you live with diabetes.
Plan Ahead to Make Smart Food Choices
When it comes to a holiday dinner, eating well can be a matter of making the right choices. For example, if one of the appetizers is a vegetable tray, fill up on veggies. This way, you’ll be less inclined to overindulge on the foods that aren’t great choices for those with diabetes.
Whenever possible, try to get an idea of what will be served during dinner before you sit down to eat. This will allow you to plan your choices. For example, if you know you won’t be able to resist your aunt’s trademark pumpkin roll for dessert, you can choose to skip the potatoes and stuffing.
Know Which Holiday Treats to Limit or Avoid
Unfortunately, holiday foods aren’t exactly synonymous with a diabetes-friendly diet. Foods packed with sugar and carbs often go hand-in-hand with seasonal celebrations. Try to limit your portion sizes or avoid the following completely:
- Alcoholic beverages, especially those containing ingredients that are high in fat and sugar, such as eggnog. Alcohol not only stimulates your appetite, but can also impact your blood sugar and interfere with medications or insulin.
- High-carb foods, including white bread, white rice, and starchy vegetables such as potatoes and corn.
- Sugary foods, such as cookies, candy, donuts, and sweeteners like maple syrup.
- Fatty foods, including fried food, butter, lard, cream-based dressings, and mayonnaise.
- Processed meats, which are high in preservatives and sodium, such as bacon, sausage, and deli meats.
Prioritize Healthy Self-Care
Putting your health first during the holiday season is important. Keep the following tips in mind to help promote healthy habits:
- Get plenty of sleep. Sleep deprivation may cause you to eat more, especially comfort foods. Most of which are high in sugar, carbs, and fat. Try to get 7 to 8 hours of sleep every night.
- Exercise regularly. Getting exercise is important when you are trying to manage diabetes. Don’t let a busy schedule cause you to skip your workouts. It not only helps burn off extra calories—it can also help reduce stress.
- Continue medications and monitoring. Make sure to stay on track with your medication schedule and continue to monitor your glucose. Both are essential but can be easy to overlook when you’re on the go.
Dining During the Holidays at Sunrise Senior Living
At Sunrise, we take special care to not only serve residents food they love, but also cuisine that works with their dietary guidelines. Our dining program features fresh, seasonal cuisine with modifications that are helpful for residents living with diabetes, such as consistent carbohydrate diets and no-salt-added options.
To learn more about how we promote health and wellness for those living with diabetes, find a Sunrise near you and set up a personal tour.