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DIABETES

How to Enjoy the Holidays With Diabetes KATHERINE J. MORAN, DNP, RN, CDE, AND ROSANNE BURSON, DNP, ACNS-BC, CDE

Q: With the holidays approaching, my patients with diabetes are asking how to enjoy the holidays and still control their blood glucose levels. Are there any tips that I could share with my patients? The holiday season is a wonderful time of year, but for some, it can present challenges related to glucose control, especially when visiting friends and family. The good news is your patients do not need to sacrifice glucose control to partake in the festivities. The key is to plan ahead! During this time of year, your patients may be traveling to visit friends and family and are likely enjoying their favorite holiday treats. To help your patients maintain glucose control, it may help if you suggest a few of the following simple tips (American Diabetes Association, 2014; Centers for Disease Control and Prevention, 2013; Eating Well, 2014):

Enjoy the Party, by Planning Ahead! • If you are going to a restaurant or holiday party try to find out what food is being served and when it will be served, so you can determine ahead of time what will fit in your meal plan. • Do not arrive at the party hungry! Eat a small, lowcalorie snack before you arrive to avoid the temptation to overeat. • Bring a dish to pass that you know fits in your meal plan, such as veggies with your favorite low-calorie dip.

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• Many holiday gatherings offer a variety of appetizers. Try to avoid those that are high-calorie, fried, or loaded with carbohydrates. These tend to add to your waistline and ultimately make it difficult to control your blood glucose. • When visiting a buffet line, take a look at all of the choices before you begin to fill your plate. This way you will know what you absolutely must have and what you can leave behind at the start. • Another helpful tip is to choose a smaller plate. This will help you keep your portion sizes small, especially foods that are higher in carbohydrate.

Start with fresh vegetables and salads, and then go back for the higher carbohydrate choices. • During the holidays there are often wonderful desserts available that you normally do not have on a daily basis. If you want to enjoy your grandmother’s famous pumpkin pie you can! Just be selective … enjoy a small piece of pie, but skip the dinner roll and mashed potatoes during the meal. Remember, most sweets have a lot of carbohydrate in just a small piece, so it is important to keep the portion size small. • Consider bringing your favorite dessert to pass for everyone to enjoy, such as plain cookies or baked apples! • If you like to cook, try replacing some of the ingredients of your favorite holiday meals with lower carbohydrate options. • Avoid gravy or heavy cream–based sauces; these add extra calories to the meal that can add up quickly. Remember, the goal is to maintain your weight during the holiday season because gaining weight can affect your blood glucose control. • Drink alcohol in moderation. Limit alcohol consumption to one drink (for women) or two drinks (for men) with your meal to prevent low blood glucose levels later. Also, avoid mixers like

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regular soda, tonic, juice, or margarita mix. These are higher in carbohydrates and calories! Be sure to drink plenty of water, which will keep you hydrated and feeling fuller. Do not save up calories and carbohydrate from earlier in the day for the festivities; you will end up eating more and ambushing your ability to maintain blood glucose control. Eat slowly, and really enjoy your holiday favorites! Resist going back for a second helping! If you do have a second helping, be sure it is a protein or low-carbohydrate choice. In other words, choose another slice of turkey, rather than more potatoes. Finally, focus on the true purpose of the holidays, enjoying family and friends with less emphasis on food.

and/or carbohydrate snacks to treat low blood glucose if needed. • Check your blood glucose more often than you normally would during travel, because a change in your

With just a little planning you can enjoy the festivities of the season and still have a healthy holiday!



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Taking Your Diabetes on the Road! • Remember your medications and diabetes supplies—a good tip to follow is to pack twice as much as you think you will need, just in case you experience travel delays or other unexpected changes. • Pack your medications, glucometer, and other diabetes supplies in your carry-on suitcase if you are flying to your destination. • If you will be changing time zones, check with your provider to determine when to take your medication. • Bring glucose tablets, glucagon (if you use insulin),

a walk with your loved ones after eating or if you do not have 30 minutes at a time to spare, 10 or 15 minutes of exercise several times throughout the day works, too.



normal routine can affect your blood glucose level. Bring your insurance card and provider’s contact information in case of emergency. Drink plenty of water or other unsweetened beverages during travel. Use an insulated bag to keep your insulin cool when traveling. Make sure all your supplies (syringes, insulin, glucagon, etc.) are clearly marked with the pharmaceutical label if you are flying to your destination. If you use insulin, wait until your meal is being served before you take your insulin.

Getting Back on Track if You Overindulge! • Everyone overindulges from time to time, but you can get back on track … so just leave the guilt behind! • Stay active! Get at least 150 minutes of physical activity every week. This is one of the best ways to compensate for eating a little more than usual. For example, try going for

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• Check your blood glucose more frequently to make sure you are staying within your target range and start your regular meal plan the next day. Remember, with just a little planning you can enjoy the festivities of the season and still have a healthy holiday! Katherine J. Moran, DNP, RN, CDE, is an Assistant Professor, McAuley School of Nursing, University of Detroit Mercy, Detroit, Michigan, and Co-owner/Director, My Self-Management Team, Inc., Chesterfield, Michigan. Rosanne Burson, DNP, ACNS-BC, CDE, is an Assistant Professor, McAuley School of Nursing, University of Detroit Mercy, Detroit, Michigan, and Co-owner/Director, My Self-Management Team, Inc., Chesterfield, Michigan. The authors declare no conflicts of interest. Address for correspondence: Katherine J. Moran, DNP, RN, CDE, 4001 West McNichols Rd., Detroit, MI 48221 (morankj@udmercy .edu). DOI:10.1097/NHH.0000000000000158

REFERENCE American Diabetes Association. (2014). Holiday meal planning. Retrieved from http://www.diabetes.org/food-andfitness/food/planning-meals/holidaymeal-planning/planning-ahead.html Centers for Disease Control and Prevention. (2013). Managing your diabetes during the holidays. Retrieved from http://www.cdc.gov/features/diabetesmanagement/ Eating Well. (2014). Healthy holiday eating for diabetes. Retrieved from http://www. eatingwell.com/nutrition_health/diabetes/ healthy_holiday_eating_for_diabetes

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Copyright © 2014 Lippincott Williams & Wilkins. Unauthorized reproduction of this article is prohibited.

How to enjoy the holidays with diabetes.

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