Mercy Health offers tips for healthy holiday eating

        November marks the start of the holiday season and it is also Diabetes Awareness Month. If you are one of the millions of Americans who is living with diabetes, it is important to put yourself and your health at the top of your list. While it’s what you are doing to manage your diabetes the rest of the year that has the biggest impact on long term health, it helps to be mindful of seasonal temptations that could impact your blood sugars, said Jeannie Wagner, MS, RDN, LD, CDCES, BC-ADM, clinical coordinator, Diabetes Education Services, Mercy Health.
        Before you give up going to holiday gatherings all together, know there’s tips and tools to help. Following are some suggestions that can be helpful to anyone who wants to keep their health on track while navigating the holiday season or any special occasion.
        Plan:
        • Aim to eat close to your usual times to keep your blood sugar stable.
        • Eat a small, balanced meal or snack before a large meal. This will help satisfy your appetite so you will be less likely to overindulge.
        •  “We suggest not “saving up” or “banking calories” to have more food at that main meal which leads to overeating, feeling uncomfortable and more fluctuating blood sugars.
        • Make your own healthy dish to share.
        Be smart with your plate:
        • Move away from the buffet area after you make your food choices.
        •  Keep one hand busy with carrying a glass of water to avoid grazing.
        • Focus on filling half your plate with non-starchy vegetables (they will help fill you up and slow down eating).
        •  Allow yourself a small portion of your favorite foods. Consider avoiding foods you can eat any day, to have those foods that are traditions for you and your family.
        Additional holiday suggestions:
        • Get a good night’s rest because sleep deprivation can increase cravings.
        • Find ways to reduce stress and get regular movement.
        • Limit alcohol consumption as it can contribute to a low blood sugar reaction. Women should limit to one alcoholic beverage a day and men should stay under two drinks.
        • Try modifying recipes. For instance, using an avocado in place of butter for a cookie recipe or plain Greek yogurt in place of butter in a cake recipe can make them much healthier for you without significantly changing the taste.
        It’s easy to for anyone to get derailed by all the delicious holiday food around. Try not to stress about what you shouldn’t eat. Focus on decisions you can make for a healthier holiday and spending quality time with family and friends.
        For other holiday and seasonal health tips, visit mercy.com.