Diabetes Awareness Month — Part 2

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Roasted Brussels sprouts
Photo courtesy of iStockPhoto.com (until we get a shot of Bethany’s dish!)
November, which is Diabetes Awareness Month, slides right into the holiday season starting with a day that is all about eating — Thanksgiving! For diabetics, coordinating a menu or plate of food at a holiday gathering may be just like any other day in which carbs and blood sugar are monitored. For others, especially those recently diagnosed with diabetes, it may be a whole new learning experience of what one can or should not eat to prevent elevated blood sugar levels, known as hyperglycemia. For those a bit anxious about feeling left out of the feasting, Bethany Say, RD, LDN, CDES, a dietitian and diabetes program coordinator at MMC’s Mind-Body Wellness Center advises:
Consider options to moderate, but perhaps not eliminate, your favorite holiday treats. Some examples could be eating slowly and using fullness cues to avoid overeating, looking up lower sugar/lower carb holiday dessert recipes, and filling half of the dinner plate with vegetable dishes. Personally, I like to bring my own dish to share at holiday events that I can enjoy and I know works for my body’s needs. This year, I’m making roasted Brussels sprouts. Yum!
CDC Plate Graphic for Diabetes
Manage your diabetes through nutrition by using the plate method. Image courtesy of the CDC.
In our previous post, Diabetes Awareness Month — Part 1, the diabetes plate method was referenced as a guide for diabetic to follow when planning their meals. Remember, as a general rule to designate 1/4 of your plate each to carbs and protein, allowing the remaining 1/2 devoted to vegetables. When possible, save carbs for last when clearing your plate to minimize post-meal blood sugar spikes. Meadville Medical Center’s Mind-Body Wellness Center provides their own, easy-to-use plate-planning handout that you can download here. Also important: drink 6 to 8 cups of water and other calorie-free beverages each day!

Featured Recipes for Diabetics

Whichever side you find yourself on (even if you’re not diabetic but want to learn more about nutrition), think of this as a challenge for which there are plenty of resources in order to help you achieve! Creating a healthier lifestyle doesn’t happen overnight. It also make take some trial and error to find healthy foods and recipes to incorporate into weekly meals or develop into holiday hits. Below are some ideas for this holiday season to particularly help diabetics, which Bethany Say has curated: “these recipes give options that accommodate different taste preferences and provide good examples of how to incorporate multiple healthy food groups into one simple meal.”

Appetizers / Sides

Apple, Fennel & Chicken Salad with Couscous

https://www.myplate.gov/recipes/myplate-cnpp/apple-fennel-chicken-salad-couscous

A crunchy salad that is both sweet and savory and provides a helping of protein and whole grains with your meal.

View the recipe on USDA MyPlate.gov

Healthy Homemade
Green Bean Casserole

Healthy Homemade Green Bean Casserole

A holiday staple side dish that gets a boost nutritionally with a “diabetes-friendly makeover”.

View the recipe on Diabetes Food Hub

Crustless Asparagus &
Pepper Mini Quiche

Crustless Asparagus & Pepper Mini Quiche

These quiche can help tie you over until the main course arrives, and leftovers can be easily frozen!

View the recipe on Diabetes Food Hub

Main Course

Brown Rice with Sizzling Chicken and Vegetables

Brown Rice with Sizzling Chicken and Vegetables

A rice bowl with vegetables and chicken that is easy to prepare and is liked by adults as well as children!

View the recipe on USDA MyPlate.gov

Easy Beef Supper

Easy Beef Supper MyPlate

A Southwestern-style dish that is sure to be a lunch
or dinner favorite!

View the recipe on USDA MyPlate.gov

Easy Oven Packet Caribbean Tilapia

Easy Oven Packet Caribbean Tilapia MyPlate

This delightful seafood dish also features roasted, seasoned vegetables and yes— those are pears!

View the recipe on USDA MyPlate.gov

Roast Turkey with Orange-Spice Rub

 Roast Turkey with Orange-Spice Rub

The scent of this fragrant rub alone will make you think of the holiday season! This recipe is heart healthy too!

View the recipe on Diabetes Food Hub

Dessert

Greek Yogurt Chocolate Mousse

Greek Yogurt Chocolate Mousse

This incredible dessert relies on the sweetness of sugar-free chocolate bars and raspberries! Who could pass this up?

View the recipe on Diabetes Food Hub

Low Fat Pumpkin Panna Cotta

Low-fat Pumpkin Panna Cotta

It simply can’t be the holidays without a pumpkin dish! Try this custard-like dessert for something a bit different.

View the recipe on Diabetes Food Hub

Additional Resources

Continue your journey