Treat Yourself Right
Having diabetes doesn’t mean you can’t enjoy foods at picnics, parties, or family gatherings. Here’s how to indulge—healthfully. The good news: You can enjoy all kinds of food in moderation.
“No foods are forbidden for people with diabetes,” says Amy Campbell, RD, LDN, certified diabetes educator and education program manager at the Joslin Diabetes Center in Boston. “You just need to know how to work them into your diet.” And that’s not as difficult as you might think. Try these tricks that help you enjoy special treats while staying in balance.
Be a Party Planner
Most parties, picnics, and events aren’t spur-of-the-moment. Here’s what to do before you leave home.Eat Normally During the Day
Lots of people starve themselves all day so they can indulge at an evening event. Problem is, this can affect your blood sugar, leaving you feeling unwell. By eating regular meals throughout the day, you’ll avoid overeating at the event, and you’ll feel better all day.
Sit Down for a Snack
About half an hour before you leave, have a healthy snack such as low-fat cheese or an apple. It will help take the edge off your appetite, so you’re not focused on food when you arrive at the party.
Focus on Faces
Vow to view parties as a chance to enjoy people…even more than what’s on your plate. Come up with a list of stories or jokes to share. Take along family photos or a scrapbook to savor instead of eating seconds. Or bring some favorite music so you can spend more time on the dance floor and less time at the table.
Enjoy Smart Choices
Once it comes time to pick up a plate, keep these hints in mind:Make a Meal Plan
As soon as the food arrives, decide what you’ll eat and what you’ll skip. You can opt to have some of the fresh-baked bread or whipped potatoes with dinner, and save cheesecake for another day. Or skip the bread and potatoes so you can enjoy some dessert. Whatever high carbohydrate treat you choose, be sure to swap it with another item so you’re trading carbs—not adding extra ones.
Divide Your Plate Perfectly
First, choose a small plate such as a dessert or salad plate. Next, fill half of your plate with veggies, one quarter with a carbohydrate or starch (potatoes, rice, pasta, or bread, for instance), and the last quarter with a lean protein. If you’re planning on having dessert, skip the starch at dinner.
Pull up a Chair
Don’t stand next to the food table to eat—you’ll be more likely to dive in for seconds. You may also find yourself grabbing a handful of this or that, which makes it tough to keep track of what’s going in your mouth. Instead, sit down and eat slowly, putting down your fork between bites, so your stomach will have time to register when you’re full.
Be Prepared for Food Pushers
Have a relative who wants you to eat, eat, eat? Explain that you would love to sample what is being offered, but you’re watching your blood sugar. You can explain more about diabetes if asked. If all else fails, ask to “Take it along for later”—but don’t feel obligated to eat it then, either.
Trade Your Plate for Walking Shoes
After you eat, don’t linger or lounge: Gather up a few partygoers to join you for a post-meal stroll, or head for the dance floor. Regular exercise helps lower blood sugar, burns off calories, helps you deal with stress, and gets you away from the buffet table.
Select the Best Menu
When you get to choose the menu, use these tips to make it healthy for everyone attending. If you’re asked to bring a dish to another event, look to these hints to help you decide what to take.Bread basket: Choose items made with whole-grain or whole-wheat instead of white flour.
Protein: Opt for leaner choices like white-meat poultry without skin, meat trimmed of visible fat, or seafood.
Starch: Make baked sweet potatoes instead of candied ones. Or try mashed cauliflower instead of mashed potatoes.
Sauces, gravies, and dressings: Choose low-calorie versions, serve them on the side, or skip them altogether.
Desserts: Offer fruits, sorbet, nuts, low-fat ice cream, or low-sugar treats. Or cut more indulgent desserts into smaller servings. (Tip: When baking, decrease sugar in recipes by half, and use egg whites instead of whole eggs.)
Beverages: Instead of alcohol, serve flavored sugar-free club soda with an orange slice, or mix a little juice with diet ginger ale.
Tools for Any Time
No matter what parties or events you plan to attend or host during the year, here are some of the best tips for maintaining balance.Seek Some Support
Diabetes support groups often offer special discussions on eating at parties and family gatherings. Ask your doctor to recommend one in your area. Or work with a dietitian or diabetes educator to familiarize yourself with the carb counts of your favorite party foods. That way, you’ll know how to make them fit into your healthy diet.
Check Your Sugar, Take Your Meds
Your schedule may be hectic, but it’s important to make time to check your blood sugar and take your prescribed medications. If you’re eating at a different time than normal, still be sure to check your blood sugar before and after you eat.
Get Back on Track ASAP
If, despite good intentions, you’ve eaten too much on a given day, don’t beat yourself up—or use it as an excuse to stray from a smart diet. Check your blood sugar, take any medications, and remember that tomorrow is a new day! When you wake up, remind yourself to eat a little less and exercise a little more.
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