THE HOLIDAYS
are a high-risk
season for those of us who need to
watch what we eat. Temptation is
everywhere, from the overloaded
bufet table at your neighbor’s
annual party to the candy bowl on
your co-worker’s desk.
So how do you cope if you have
a chronic medical condition, such
as diabetes or heart disease, that
necessitates eating well or you
simply want to avoid packing on
pounds?
“Remind yourself that the
holidays are not just about food.
What they’re really about is the joy
of spending time with family and
friends,” says Angela Ginn, RD, a
certifed diabetes educator and
spokesperson for the American
Dietetic Association (ADA).
Tis doesn’t mean that your
favorite holiday foods need to be
of-limits. Any food (even creamy
eggnog or sugary pecan pie) can be
a part of healthy eating. Te secret
to surviving the holidays without
derailing your diet is moderation
and balance—not deprivation.
To fnd that balance, try the
following tips from Ginn, the
ADA and the American Diabetes
Association:
Be fussy.
Save
high-calorie, fatty
or sugary splurges
for foods that you
generally only eat
during the holidays.
Translation: Say no to potato chips
and yes to a small slice of pumpkin
pie. Portion control is key when
you indulge in desserts and similar
goodies. Rather than overeating,
sample.
Eat before you eat.
It may seem
like a good idea to skip meals earlier
in the day so that you can eat more
later at a party.
“But going hungry to any event
where food is served almost always
backfres,” Ginn cautions. “You set
yourself up for overeating.”
Skipping meals can also make
your blood sugar hard to control if
you have diabetes. A better strategy:
Take the edge of your hunger before
parties with a small, healthy snack.
Take control.
Meet and greet at
holiday parties before rushing to the
food; conversation is calorie-free.
And instead of worrying about what
will be served, arrive with a dish
that you can enjoy guilt-free, such
as a low-fat or low-calorie version of
traditional holiday fare.
Don’t let a busy holiday
schedule crowd out exercise.
Being
active can help you work of those
extra calories many of us consume
between Tanksgiving and New
Year’s. You might exercise shortly
after you wake up, before your
holiday to-do list sidetracks you.
Most important, get back on
track if you eat more than you
intended. Instead of telling yourself
you’ve blown it and helping yourself
to even more cookies, cake or candy,
treat your slipup as a cue to put the
brakes on overindulging.
EatWell
and BeMerry
Meet and greet at holiday parties
before rushing to the food;
conversation is calorie-free.
12
Pathways • www.langladehospital.org