The holidays
present high risks for those of
us who need to watch what we eat. Temptation is
everywhere—from the overloaded buffet table at your
neighbor’s annual party to the candy bowl on your
co-worker’s desk.
How do you cope if you have chronic medical conditions,
such as diabetes or heart disease, which mean you have to eat
well—or if you simply want to avoid packing on pounds?
“Remind yourself that the holidays are about the joy of
spending time with family and friends,” says Anita S. Kemmerly,
M.D., endocrinologist and medical director for the Diabetes
Education and Resource Center at Mobile Infirmary.
This doesn’t mean that your favorite holiday foods need to
be o limits. Any food—even creamy eggnog or sugary pecan
pie—can be part of a healthy diet. The secrets to surviving the
holidays are moderation and balance—not deprivation.
DON’T GIVE YOUR HEALTH THE HOLIDAYS OFF
To find that balance, Dr. Kemmerly oers the following tips
from the American Diabetes Association and the American
Dietetic Association:
EAT WELL
AND BE
MERRY
Be selective.
Save high-calorie, fatty or sugar splurges
for foods that you generally eat only during the holidays.
Tip:
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. Sample instead of overeating.
Eat before you eat.
It may seem like a good idea to skip meals
earlier in the day so that you can splurge later at a party.
“But if you go hungry
to any event where food is
served, that will almost always
spell trouble,” Dr. Kemmerly
cautions. “It’s a recipe for
overeating.”
Skipping meals can also
make your blood sugar
hard to control if you have
diabetes.
Tip:
Take the edge
o 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. Instead of
worrying about what will be served, bring a dish that you can
enjoy guilt-free, such as a low-fat or low-calorie version of
traditional holiday fare.
Don’t let the holidays crowd out exercise.
Being active helps
work o those extra calories that many of us consume between
Thanksgiving and New Year’s.
Tip:
Exercise shortly after waking
up, before getting side-tracked by a holiday to-do list.
Get back on track if you eat more than you intended.
Instead
of resigning yourself to a blown diet and eating even more
cookies, cake or candy, treat your slip-up as a cue to put the
brakes on overindulging.
If you are living with diabetes, talk with your doctor about
the diabetes centers at Mobile Infirmary and Thomas Hospital.
These centers provide tools for patients to manage
the disease and enjoy a higher quality of life:
• Diabetes Education and Resource Center, Mobile,
251-435-2785;
• Thomas Hospital Diabetes Center, Fairhope,
251-279-1700.
Socialize at
holiday parties
before rushing
to the food—
conversation is
calorie-free.
6
Life. Health. Community.
NUTRITION NUTRITION