Have a healthy holiday season
’Tis the season of family, celebration and lots of food! Temptation seems to be everywhere - chocolates at the office, your mom’s favourite pie on the counter, and so many holiday buffets. How do you stick to your diabetes meal plan while everyone around you seems to be indulging? By following some of our tips below you can enjoy some holiday offerings and also keep your blood sugars in check.
BALANCE YOUR PLATE, BALANCE YOUR BLOOD SUGARS
Creating a healthy plate for your meals is the foundation for controlling blood sugars, especially during the holidays. Fill half your plate with veggies, one-quarter with protein and one-quarter with whole grains. This helps balance fibre, healthy fats and protein which are important in slowing down digestion and the release of sugar into your blood. During the holidays, try to eat close to your usual times to keep your blood sugar steady. If you’re eating later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
NAVIGATE THE HOLIDAY FOOD TABLE
• Look at the whole buffet table before deciding what to put on your plate. Did you know when you put healthy foods on your plate first, it can improve overall meal selection? Give it a try!
• Pick one or two appetizers and then move away from the party table. Facing the buffet table can actually lead to more trips to fill your plate.
• Use a smaller plate. You can enjoy smaller portions of food and still be satisfied because the plate looks full.
• Load up on vegetables. Eat them first to take the edge off hunger and make sure they fill half your plate.
•Fit in your favourites. Remember all foods can fit. Be sure to slow down, savour every bite and make sure to count them in your meal plan.
•If you have a sweet treat, be sure to cut back on other carbs (like potatoes and bread, stuffing) during the meal.
• Lead by example. Bring a vegetable or fruit tray to your next holiday potluck, and watch it disappear. Short on time this month? Order a tray from your Sobeys produce department.
STAY ACTIVE
It’s all about balance. Have you found yourself indulging a little too often? Balance your extra intake by burning some calories. There are so many fun holiday activities you can enjoy with family and friends….or on your own if you are in need of some peace and quiet.
•Walk around your neighbourhood to see the Christmas lights and decorations.
•Celebrate winter with activities that you can’t do any other time of year. Skating, skiing and snowshoeing are all great choices.
•Go sledding or build a snowman with the kids in your life.
•Walk a little more while you are Christmas shopping. Park farther away, take a few extra laps around the mall or stroll through the downtown streets.
Most of all, enjoy everything the festive season has to offer!
Pomegranate Salsa
Serves 8
Ingredients:
1 Pomegranate, seeds only ½ cup 125 ml Red onion, finely chopped 1 medium Jalapeno pepper, seeded, minced 1/3 cup 75 ml Cilantro, chopped 1/3 cup 75 ml Parsley, chopped 1 tsp 5 ml Mint, chopped 2 tsp 10 ml Canola oil 3 tbsp 45 ml Lime juice 1 tbsp 15 ml Lime zest ¼ tsp 1 ml Pepper
Directions: 1. Cut the top o the pomegranate, score the peel into four quarters and pry open the fruit. Submerge in a large bowl of water. Peel seeds away from skin and membranes. Discard skin and membranes, drain water and reserve seeds.
2. Mix all ingredients in a bowl and serve.
Nutrition Information per Serving: Calories 33, Fat 1 gram, Carbohydrate 5 grams, Fibre 1 gram, Protein 1 gram, Sodium 3 milligrams
Tip: Replace your traditional cranberry sauce with this flavourful salsa. Use one-half jalapeno pepper if you don’t like a lot of spice.
Hungry for more? Like @Sobeysdietitian on Facebook and Twitter for more tasty tips and recipes or receive our schedule of events and Healthy Bits and Bites Newsletter directly to your inbox. Register at www.sobeyspharmacy.com/newsletter.
Nutrition Events:
Eating for Heart Healthy Holiday (Free)
It is possible to enjoy the holidays and keep your heart healthy. Get simple tips and tasty ideas.
Tuesday, Dec. 3, noon to 1 p.m.
Call Jennifer Ferguson, Sobeys Dietitian at 902-8957382 for information.