Diabetes doesn’t need to derail your holiday meal plans, nutrition expert says
Making healthy choices can be tough, doubly so when attending gatherings that revolve around eating rich foods and delectable desserts. For the 38 million Americans with diabetes, holiday meals can be a minefield of unhealthy options.
According to Carlin Rafie, Extension specialist and assistant professor in the Department of Human Nutrition, Foods, and Exercise, planning ahead is the key to maintaining healthy, diabetes-friendly dietary habits this holiday season.
“Before attending family dinners and holiday parties, people should imagine the temptations they may face and decide how they are going to respond to them,” Rafie said. “It might be that they decide to partake of their favorite dishes and treats but limit portion sizes, or they may choose alternatives to foods that they want to avoid altogether, which could mean bringing alternative foods or drinks from home.”
According to Rafie, 1 in 3 Americans has prediabetes and most are unaware they have the condition. Individuals with prediabetes face an increased risk of developing Type 2 diabetes as well as heart disease and stroke.
“But diabetes is not inevitable in many cases,” she said. “Virginians can reduce their risk by making lifestyle changes like being more physically active and maintaining a healthy weight.”
Tips for navigating holiday gatherings include:
- Plan ahead. Have a plan for how you will respond to the temptation of foods you’d prefer to avoid.
- Bring your own. Limit the temptation of a favorite treat by bringing an alternative.
- Let the host know. Family members and party planners can help by offering healthy choices, like providing plenty of vegetables and a sugar-free dessert, along with conventional options.
- Use the diabetes plate method. Use this ratio to build your holiday plate: Half your plate is non-starchy vegetables, one-quarter of your plate is lean protein, and one-quarter of your plate is carbohydrates. Learn more about this method with the Extension publication “Tips for Diabetes Prevention.”
Virginia Cooperative Extension also offers a Diabetes Prevention Program led by a trained lifestyle coach aimed at helping diabetics learn to manage their health. Participants join a group of like-minded people who support each other over time to achieve their lifestyle goals. The program is taught both in-person and through Zoom, so it is available to anyone across the Commonwealth. Those who are interested in learning more should visit the Diabetes Prevention Program website.
About Rafie
Carlin Rafie is a senior Extension specialist and a registered dietitian in the Department of Human Nutrition, Foods, and Exercise. Her research focuses on the implementation of chronic disease prevention and management programs through Cooperative Extension and the development of effective methods of community engagement to address health issues.
The post Diabetes doesn’t need to derail your holiday meal plans, nutrition expert says, written by Devon Johnson, originally appeared in Virginia Tech News.
