Diabetes and  Holiday Dining
<ul><li>Eating is the main focus </li></ul><ul><li>Carbs everywhere! </li></ul><ul><ul><li>Breads, rolls, stuffing, potato...
<ul><li>Monitor carbohydrate intake </li></ul><ul><li>Maintain consistency </li></ul><ul><li>Increase monitoring </li></ul...
<ul><li>What are carbs? </li></ul><ul><ul><li>Milk, sugar, starches </li></ul></ul><ul><ul><ul><li>Breads, juices, starchy...
<ul><li>1 st  stage: pre-contemplation </li></ul><ul><ul><li>“ I don’t have a problem.” </li></ul></ul><ul><li>2 nd  stage...
<ul><li>You may have gone through this before </li></ul><ul><ul><li>Completely natural </li></ul></ul><ul><li>Change is a ...
Healthy Holiday Tips!
<ul><li>Don’t go to a party or get-together hungry </li></ul><ul><ul><li>If it’s a dinner party, eat a good breakfast, lun...
<ul><li>Do nutrition research beforehand if you know what foods you’ll expect to see </li></ul><ul><ul><li>Take advantage ...
<ul><li>Eat small portions of different things to get a variety, but KEEP TRACK! </li></ul><ul><li>Use the plate method fo...
Watch Your Portions Continued… <ul><li>Follow serving size guidelines </li></ul><ul><ul><li>1 tsp butter/margarine = 1 fin...
Limit High-fat and High-carb Foods <ul><li>Fill up on healthier options first (veggies are “free!”), then move on to desse...
Limit High-fat and High-carb Foods Continued… <ul><li>Bring your own favorite healthy entrée </li></ul><ul><ul><li>It’s a ...
<ul><li>Easy to snack here and there </li></ul><ul><ul><li>Sometimes it doesn’t get accounted for </li></ul></ul><ul><li>K...
<ul><li>Don’t graze and/or stand up and eat </li></ul><ul><li>Eat slowly and ENJOY your food and see how full you are </li...
The Hunger Scale
<ul><li>The hunger scale also helps with eating when you’re bored, emotional, multi-tasking, or eating solely for taste or...
<ul><li>Things to do instead: </li></ul><ul><ul><li>Call a friend </li></ul></ul><ul><ul><li>Work on a project or anything...
<ul><li>Avoid eating when you’re bored (especially all those leftovers!) </li></ul><ul><li>Holidays are a good time to get...
Be Smart with Alcohol <ul><li>Drink wine, Bloody Mary’s, or spirits with diet mixers instead of Kahlua, Bailey’s, beer, an...
Drink Plenty of Water <ul><li>No calories and hydrates you! </li></ul><ul><li>Flushes out excess sugar in your body </li><...
Monitor, Monitor, Monitor! <ul><li>Always remember to bring your medicine and glucose monitor wherever you go </li></ul><u...
Get Some Exercise <ul><li>Exercise before a meal to rev up your metabolism </li></ul><ul><li>Go for a walk after dinner </...
Holiday Eating Myths!
You Pack on 5 to 7 Pounds from Thanksgiving to New Year’s <ul><li>MYTH! </li></ul><ul><li>TRUTH: average weight gain is le...
Diabetics are Not Allowed to Have Certain Foods <ul><li>MYTH! </li></ul><ul><li>TRUTH: even with diabetes, you don’t have ...
You Can Save Up for  Dinner and Eat as Much  as You Want Then <ul><li>MYTH! </li></ul><ul><li>TRUTH: especially with diabe...
Healthy Holiday Cooking!
Use Splenda ® <ul><li>No calorie or low-calorie (depending  on the product) </li></ul><ul><li>600 X sweet as table sugar <...
Splenda ®   VS.  Sugar <ul><li>Splenda ®  doesn’t affect blood sugar levels because it doesn’t have calories or carbohydra...
Healthy Substitutes <ul><li>Splenda ® ’s website offers a variety of recipes, but you can also take your own recipes and a...
Overcoming Barriers <ul><li>Don’t try to change everything at once </li></ul><ul><li>Enlist support </li></ul><ul><li>If y...
<ul><li>Know what to expect around this time of year </li></ul><ul><li>Remember the basics </li></ul><ul><li>Change is a p...
Most Importantly… “ Diabetes doesn’t take a vacation!”
Any Questions?
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Diabetes and Holiday Dining

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A presentation on how to manage your diabetes during the most difficult times...the holidays.

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Diabetes and Holiday Dining

  1. 1. Diabetes and Holiday Dining
  2. 2. <ul><li>Eating is the main focus </li></ul><ul><li>Carbs everywhere! </li></ul><ul><ul><li>Breads, rolls, stuffing, potatoes, sweet potatoes, corn, peas, milk, fruit, candy, desserts, sodas, sweet tea, juices </li></ul></ul><ul><li>Everyone all around you is eating </li></ul><ul><li>Peer pressure to eat </li></ul><ul><li>Find comfort in favorite foods </li></ul>What to Expect around the Holidays
  3. 3. <ul><li>Monitor carbohydrate intake </li></ul><ul><li>Maintain consistency </li></ul><ul><li>Increase monitoring </li></ul><ul><li>Portion control </li></ul><ul><li>Exercise </li></ul><ul><li>Do not drink alcohol on an empty stomach </li></ul>Remember the Basics
  4. 4. <ul><li>What are carbs? </li></ul><ul><ul><li>Milk, sugar, starches </li></ul></ul><ul><ul><ul><li>Breads, juices, starchy vegetables, beans </li></ul></ul></ul><ul><li>One carbohydrate serving is 15 grams </li></ul><ul><li>Carbohydrate servings per meal </li></ul><ul><ul><li>Typically 4-5 for men, 3-4 for women </li></ul></ul><ul><ul><ul><li>Don’t forget snacks between meals, too! </li></ul></ul></ul><ul><li>Test your knowledge… </li></ul><ul><ul><li>Sixty grams of carbs is equal to how many servings? </li></ul></ul>Nutrition Review
  5. 5. <ul><li>1 st stage: pre-contemplation </li></ul><ul><ul><li>“ I don’t have a problem.” </li></ul></ul><ul><li>2 nd stage: contemplation </li></ul><ul><ul><li>“ Maybe I do have a problem.” </li></ul></ul><ul><li>3 rd stage: preparation </li></ul><ul><ul><li>“ I’m ready to fix this problem. Maybe I’ll make an appointment with…” </li></ul></ul>Stages of Change <ul><li>4 th stage: action </li></ul><ul><ul><li>“ After attending that diabetes class, I’ve stuck with my diet plan for 4 whole months now and I’m not stopping.” </li></ul></ul><ul><li>5 th stage: maintenance </li></ul><ul><ul><li>“ Now that I’m so used to eating well, it’s been 7 months and it feels so natural. I have no plans to go back to the way I was before.” </li></ul></ul>
  6. 6. <ul><li>You may have gone through this before </li></ul><ul><ul><li>Completely natural </li></ul></ul><ul><li>Change is a process </li></ul><ul><ul><li>Doesn’t happen overnight </li></ul></ul><ul><ul><li>Gradually modify your behavior </li></ul></ul><ul><li>Attending this class is actually part of the process </li></ul><ul><ul><li>Some of you may be preparing, acting, or maintaining </li></ul></ul><ul><ul><li>KEEP IT UP! </li></ul></ul>Stages of Change Continued…
  7. 7. Healthy Holiday Tips!
  8. 8. <ul><li>Don’t go to a party or get-together hungry </li></ul><ul><ul><li>If it’s a dinner party, eat a good breakfast, lunch, and snack beforehand to prevent overindulging at dinner </li></ul></ul><ul><ul><ul><li>Example meal plans for 16 carb servings: </li></ul></ul></ul><ul><ul><ul><ul><li>Breakfast: 4, snack: 1, lunch: 4, snack: 2, dinner: 4, HS snack: 1 </li></ul></ul></ul></ul><ul><li>Or give yourself an extra carb serving at dinner to enjoy </li></ul><ul><ul><li>Same as mentioned except an afternoon snack: 1, dinner: 5 </li></ul></ul>Plan Ahead for Parties or Get-togethers
  9. 9. <ul><li>Do nutrition research beforehand if you know what foods you’ll expect to see </li></ul><ul><ul><li>Take advantage of www.MyPyarmid.gov (MyPyramivd.gov), www.eatright.org (American Dietetic Association), www.americanheart.org (American Heart Association), www.diabetes.org (American Diabetes Association), www.thedailyplate.com (The Daily Plate), or www.calorieking.com (Calorie King) </li></ul></ul><ul><ul><ul><li>Extremely helpful tools to track your needs for the day </li></ul></ul></ul>Plan Ahead for Parties or Get-togethers Continued…
  10. 10. <ul><li>Eat small portions of different things to get a variety, but KEEP TRACK! </li></ul><ul><li>Use the plate method for meals </li></ul>Watch Your Portions
  11. 11. Watch Your Portions Continued… <ul><li>Follow serving size guidelines </li></ul><ul><ul><li>1 tsp butter/margarine = 1 fingertip </li></ul></ul><ul><ul><li>1 tbsp peanut butter = 1 thumb tip </li></ul></ul><ul><ul><li>2 tbsp salad dressing = 1 ping-pong ball </li></ul></ul><ul><ul><li>1-1.5 oz. natural cheese = 3 dominoes </li></ul></ul><ul><ul><li>3 oz. meat = 1 deck of cards </li></ul></ul><ul><ul><li>1 cup salad greens = 1 baseball </li></ul></ul><ul><ul><li>½ cup cooked broccoli = 1 light bulb </li></ul></ul><ul><ul><li>½ cup fresh fruit = 7 cotton balls </li></ul></ul><ul><ul><li>1 medium size fruit = 1 tennis ball </li></ul></ul><ul><ul><li>One 1 oz. pancake = 1 CD </li></ul></ul><ul><ul><li>1 oz./1/2 cup cooked pasta = 1 cupcake wrapper </li></ul></ul><ul><ul><li>One 1 oz. piece of cornbread = 1 bar of soap </li></ul></ul>
  12. 12. Limit High-fat and High-carb Foods <ul><li>Fill up on healthier options first (veggies are “free!”), then move on to desserts </li></ul><ul><li>Watch intake of high-fat and/or high-carb condiments because they count, too! </li></ul><ul><li>Be careful of… </li></ul><ul><ul><li>Anything fried, cream-based, cheese-filled </li></ul></ul><ul><ul><li>Pies, casseroles, processed meats, pastries, and baked goods </li></ul></ul>
  13. 13. Limit High-fat and High-carb Foods Continued… <ul><li>Bring your own favorite healthy entrée </li></ul><ul><ul><li>It’s a nice gesture </li></ul></ul><ul><ul><li>Can ensure you’re eating well </li></ul></ul><ul><li>Go ahead and host the party so you can make healthy items </li></ul><ul><ul><li>Give some of the leftovers away </li></ul></ul>
  14. 14. <ul><li>Easy to snack here and there </li></ul><ul><ul><li>Sometimes it doesn’t get accounted for </li></ul></ul><ul><li>Keep a food diary </li></ul><ul><ul><li>A small notepad works because you can carry it around easily </li></ul></ul><ul><ul><li>Plug your intake into the previously mentioned sites to see how you’re doing </li></ul></ul>Keep Track of What You’re Taking in
  15. 15. <ul><li>Don’t graze and/or stand up and eat </li></ul><ul><li>Eat slowly and ENJOY your food and see how full you are </li></ul><ul><ul><li>Takes your body 20 minutes to realize you’re full </li></ul></ul><ul><li>Use the hunger scale before or while you’re eating </li></ul><ul><ul><li>“ 1” – beyond hungry with symptoms such as headache and dizziness </li></ul></ul><ul><ul><li>“ 10” – never want to look at food again </li></ul></ul><ul><ul><ul><li>Avoid this to feel absolutely terrible after eating </li></ul></ul></ul><ul><ul><li>Keep between a “3” and “6” to stay comfortable </li></ul></ul><ul><ul><li>Eating until a “5” may help you lose weight </li></ul></ul>Pay Attention to How Full You Are
  16. 16. The Hunger Scale
  17. 17. <ul><li>The hunger scale also helps with eating when you’re bored, emotional, multi-tasking, or eating solely for taste or availability </li></ul><ul><ul><li>Also, cravings last 20 minutes, but if it lasts longer than that, just have it! </li></ul></ul><ul><ul><ul><li>Helps avoid overindulging later </li></ul></ul></ul>Pay Attention to How Full You Are Continued…
  18. 18. <ul><li>Things to do instead: </li></ul><ul><ul><li>Call a friend </li></ul></ul><ul><ul><li>Work on a project or anything to distract yourself </li></ul></ul><ul><ul><li>Take a bubble bath </li></ul></ul><ul><ul><li>Watch a movie </li></ul></ul><ul><ul><li>Do something that makes you happy! </li></ul></ul><ul><li>Recognize what triggers emotional eating and have a plan ready </li></ul>Avoid Emotional Eating
  19. 19. <ul><li>Avoid eating when you’re bored (especially all those leftovers!) </li></ul><ul><li>Holidays are a good time to get things done: </li></ul><ul><ul><li>Wrap presents, plan a party, visit friends or relatives, shop for presents, make crafts, volunteer, make Christmas cards, plan a vacation, put up lights, clean around the house (especially good in prep for a party!) </li></ul></ul><ul><li>Instead of planning a lunch date or dinner date, plan a walking date or movie date </li></ul>Keep Yourself Busy!
  20. 20. Be Smart with Alcohol <ul><li>Drink wine, Bloody Mary’s, or spirits with diet mixers instead of Kahlua, Bailey’s, beer, and cider </li></ul><ul><li>Avoid holiday-themed drinks at parties if you don’t know what’s in them (often lots of sugar) </li></ul><ul><li>Always drink with a meal </li></ul><ul><ul><li>Otherwise, your blood sugars will drop! </li></ul></ul>
  21. 21. Drink Plenty of Water <ul><li>No calories and hydrates you! </li></ul><ul><li>Flushes out excess sugar in your body </li></ul><ul><li>Fills you up </li></ul><ul><li>Sometimes thirst can be mistaken for hunger </li></ul>
  22. 22. Monitor, Monitor, Monitor! <ul><li>Always remember to bring your medicine and glucose monitor wherever you go </li></ul><ul><li>Check your blood sugars regularly </li></ul><ul><li>Remember to take your medicine or insulin when you need to in order to avoid dangerous situations </li></ul><ul><ul><li>Adjust your medications accordingly </li></ul></ul>
  23. 23. Get Some Exercise <ul><li>Exercise before a meal to rev up your metabolism </li></ul><ul><li>Go for a walk after dinner </li></ul><ul><ul><li>Fifteen minutes of walking can lower BG by 15-20% </li></ul></ul><ul><ul><ul><li>Cells become more sensitive to insulin </li></ul></ul></ul><ul><li>Play games (Wii is great!) </li></ul><ul><li>Go to the mall and shop to get lots of walking in </li></ul>
  24. 24. Holiday Eating Myths!
  25. 25. You Pack on 5 to 7 Pounds from Thanksgiving to New Year’s <ul><li>MYTH! </li></ul><ul><li>TRUTH: average weight gain is less than a pound during this time period </li></ul><ul><li>Don’t set yourself up and let yourself gain weight because “everyone does” around this time of year </li></ul>
  26. 26. Diabetics are Not Allowed to Have Certain Foods <ul><li>MYTH! </li></ul><ul><li>TRUTH: even with diabetes, you don’t have to cut out any foods in your diet </li></ul><ul><ul><li>The key is limiting high-cal, high-fat, and high-carb foods and balancing food groups </li></ul></ul>
  27. 27. You Can Save Up for Dinner and Eat as Much as You Want Then <ul><li>MYTH! </li></ul><ul><li>TRUTH: especially with diabetes, it’s important to be CONSISTENT with carbs at each meal </li></ul><ul><ul><li>You have to eat a consistent amount of carbs to control your blood sugars </li></ul></ul><ul><ul><ul><li>Don’t want to spike up too high or drop too low </li></ul></ul></ul><ul><ul><li>Also, your body goes into starvation mode when you don’t eat, which is not good for you at all! </li></ul></ul><ul><ul><ul><li>Never skip a meal and eat snacks </li></ul></ul></ul>
  28. 28. Healthy Holiday Cooking!
  29. 29. Use Splenda ® <ul><li>No calorie or low-calorie (depending on the product) </li></ul><ul><li>600 X sweet as table sugar </li></ul><ul><li>Safe for children </li></ul><ul><li>Great deal of products: brown sugar, sweetener with fiber, granulated sugar (pourable and packets), flavors for coffee, sugar blend (1/2 Splenda ® and ½ sugar), flavor accents (lemon and raspberry), minis (for dining out), travel case </li></ul><ul><li>Lots and lots of recipes on Splenda ® ’s website @ www.splenda.com </li></ul><ul><li>Remember to look for the packet </li></ul>YELLOW
  30. 30. Splenda ® VS. Sugar <ul><li>Splenda ® doesn’t affect blood sugar levels because it doesn’t have calories or carbohydrates while 1 tablespoon of regular sugar has 49 calories and 13 grams of carbohydrates </li></ul><ul><ul><li>One gram of pure glucose raises your blood sugar by about 5mg/dL </li></ul></ul><ul><li>Comparison: one piece (1/8) of pumpkin pie, using Splenda ® instead of sugar, saves you 98 calories and 25 grams of carbohydrate </li></ul>
  31. 31. Healthy Substitutes <ul><li>Splenda ® ’s website offers a variety of recipes, but you can also take your own recipes and alter them to make them healthier! </li></ul>Bake or roast on a rack, broil, grill, steam, or microwave Frying Evaporated milk or one part skim milk and one part cream Whipping or heavy cream Equal amounts of fruit puree like prune or applesauce Fat in baking recipes Two egg whites or 1/4 cup egg substitute Whole egg Non-fat or low-fat frozen yogurt, ice milk, fruit ices, or sherbet Full-fat ice cream Low-fat cheese, low-fat cream cheese, low-fat cottage cheese Hard full-fat cheese Skim/non-fat milk, low-fat milk (1%) Whole milk, non-dairy creamers, half-and-half Non-fat or low-fat sour cream, plain non-fat or low-fat yogurt Mayonnaise Herbs and spices, onion, garlic, low-fat broth, or wine Added fat like oil, butter, margarine, or gravy Non-sticking cooking spray Fat or oils for frying or sautéing Oil and vinegar, lemon juice, or reduced-calorie dressings Creamy salad dressing like blue cheese Olive, safflower, corn, sunflower, canola, or soybean oil Hard shortening, lard, or bacon grease Healthier Substitute Fatty Ingredient
  32. 32. Overcoming Barriers <ul><li>Don’t try to change everything at once </li></ul><ul><li>Enlist support </li></ul><ul><li>If you slip, get back on track and don’t give up! </li></ul><ul><li>Note the benefits of changing your behavior </li></ul><ul><li>Remind yourself why you want to change your behavior </li></ul><ul><ul><li>Goal: “I want to be able to have enough energy to take my grandchildren to the park.” </li></ul></ul>
  33. 33. <ul><li>Know what to expect around this time of year </li></ul><ul><li>Remember the basics </li></ul><ul><li>Change is a process </li></ul><ul><li>Follow some healthy holiday eating tips </li></ul><ul><li>Don’t listen to the myths </li></ul><ul><li>Try some healthy holiday cooking recommendations </li></ul><ul><li>Overcome barriers </li></ul>Summing it Up…
  34. 34. Most Importantly… “ Diabetes doesn’t take a vacation!”
  35. 35. Any Questions?

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