Eating Well at Christmas

Christmas can often mean lots of extra eating and snacking on high fat, high sugar foods. Partly this is due to the lack of routine during the holiday season and the increase in social occasions which often means more eating and drinking. For many people it can lead to weight gain and poor diabetes control. If you want to ensure that you prevent weight gain and ensure good blood sugar control over the holiday season then the following tips might help.

• Have regular meals – keeping to your normal routine as much as possible will prevent unnecessary snacking and will help control blood sugars
• Take your tablets as normal – when routine changes tablets can be forgotten so make sure that you remember to take them as normal.
• Test blood sugars regularly – particularly if you have eaten or drank more than usual
• Never go to a party hungry, always have a good breakfast and lunch on the day. The hungrier you are the more likely you are to eat quickly and too much.
You may have a few Christmas parties to go to, so try to chose some healthy options at all parties and have just a little of the luxury foods.

• Eat lots of vegetables – without added butter or oil
• Choose fish, chicken or turkey, which have been grilled, baked or roasted (not fried)
• Ask for sauces on the side
• If choosing a pudding or dessert, ask for a small serving
• If nibbles are available at the party have one or two but don’t keep picking at them.

Christmas day
There is nothing like Christmas dinner shared with family and friends and it does not have to be full of fat and laden with calories to be enjoyable. Here are some nutritious foods to include on the day:

• Lentil and vegetable soup: an ideal starter and it includes protein and fibre and it’s packed full of vitamins and minerals.
• Smoked salmon: another ideal starter – a good source of protein and omega-3 fats, which benefit your heart.
• Roast turkey: turkey is low in fat and rich in protein – as long as you don’t eat the skin.
• Potatoes: these are a good source of vitamin C. if you are roasting them use vegetable oil, not butter or lard.
• Brussels sprouts: good source of vitamin C and folic acid. Don’t overcook.
• Christmas pudding: has a moderate amount of fat and sugar, so go easy on it.
• Custard: has fewer calories than brandy butter and is a good source of calcium. Try making your own and use sweetener instead of sugar.

When serving dinner watch the portion sizes, especially if you are having a three-course meal. Try filling up on vegetables and use smaller plates. After your meal enjoy a walk with your family to burn up those extra calories.


Watching your weight?
It may be difficult to lose weight over the Christmas period but aim to at least not gain any extra weight. If you keep active over the festive season it will help you to control your weight and your diabetes. You will feel much healthier in January if you keep active over the Christmas. Use the time off as an opportunity to start being active if you are not already doing so.

Physical Activity
Whatever activity you choose, enjoy it. Try fitting in some of these:
• Go for a walk with your family
• Talk the dog for a few extra walks
• Dance at the party
• Take your children or grandchildren out walking, cycling or swimming Remember if you do overeat it is only one day and you can get back to your healthy eating the following day.

Choose healthier snacks to nibble on instead of minced pies and cake:
• Olives
• Pickle onions
• Plain popcorn
• Chopped vegetables
• Tomato salsa
• Toasted wholegrain bread
• Smoked salmon

What about alcohol?
Most people enjoy a few drinks especially over Christmas, but try not to go overboard. Stick to the recommended maximum daily limits of two standard drinks for women and three for men:
• A pub measure of spirits (35.5ml)
• A small glass of wine (12.5% volume)
• A half pint of normal beer
• An alcopop (275ml bottle)

What to remember about alcohol:
• Alcohol can lower blood sugar levels in people who take insulin or certain tablets, so never drink on an empty stomach and include a starchy snack before bed
• Alcohol is high in calories
• Have a few alcohol free nights during the week
• Use diet mixers like diet coke
• Try drinking a sugar free soft drink between every alcoholic drink.

Are ‘diabetic’ foods useful?
You never need these in your daily diet. Foods like ‘diabetic chocolate’ and cakes are quiet high in fat and calories; they offer no benefit to people with diabetes; and they can be expensive. Ordinary foods are better – just not too much of them.

Updated by Liz Kirby Regional Development Officer and Dietitan Dec 2008.
(original article by Fiona Brands, Dietician, Portiuncula Hospital, Ballinasloe, Galway

Published in Diabetes Ireland Magazine Volume 4 Issue 4

APP/KOL/AC 2007-09-27
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