PEORIA, Ill. — With Thanksgiving on the way, unhealthy foods and overeating can be a challenge.
Holly Miller, UnityPoint Health diabetes program coordinator, said to not wait to eat until the big meal that day, but to be consistent starting with breakfast.
“Consistency is important. So, making sure you go ahead and eat your breakfast and your lunch if you are having an evening celebration,” Miller said. “If it’s at 2:00 maybe having a light snack before you go.”
Miller said waiting all day to eat in terms of diabetes is a challenging way to end up with high blood sugar.
If you are asked to bring a dish for the meal, Miller said there are several healthy options.
“If you’re asked an appetizer you could take a vegetable tray or a fruit tray. Maybe instead of using a dressing for that vegetable tray take some hummus,” Miller said.
Potatoes are a classic piece for Thanksgiving dinner. Roasted sweet potatoes with onions and spices are another way to mix it up said Miller. She also recommends mashed cauliflower or twice baked potatoes.
“That will actually allow you to make the mashed potatoes and stuff them and get those small potatoes. It actually allows you to have more portion control,” Miller said.
When it is time for desert, there can be many choices of different sweet treats to choose from.
“Pecan pie, if you like pumpkin pie that’s always a better choice,” Miller said. “Instead of getting a large slice, have a slice that’s two or three fingers in size and that allows you to have some without over indulgence.”
Miller said when hosting guests for Thanksgiving, it is a good idea to keep in mind if any guests have food restrictions due to diabetes or other medical reasons.
“If you know your guests well you can always ask and say hey, do you have any special needs I need to take into consideration in planning the menu?,” Miller said.
Another tip for not over loading on turkey and pie, is to remind yourself that you can enjoy the leftovers for another meal.
“Sometimes leftovers are actually so much better,” Miller said.
The holidays can be a tough time when it comes to trying eating right and being cautious of what you do eat for health reasons, and Miller said it is good to remind yourself that even if you over do it a little, you did not fail.
“Often we find it easy to beat ourselves up, but tomorrow’s a new day,” Miller said. “What often happens is one slip and it’s easy to think well I’m done and give up. No, that was a day, it was a treat.”
