By: Clay Wirestone
If you have diabetes, you know all too well what’s going to happen between now and the end of the year. You’ll be forced to make some quick and painful decisions at sumptuous holiday feasts. Do you refuse the lavish, carbohydrate-rich fare and give up on the fun of the season? Or do you go whole hog, eating everything in sight, and hope that your insulin or medication can take up the slack?
Perhaps, just maybe, there’s a middle way. You could, believe it or not, enjoy some of the holiday fun without ignoring all of your health goals. Pharmaceutical company Merck offers a handful of tips for charting a safe and fun course through the holidays.
— Make sure to have all your supplies with you. You don’t want to forget your insulin at home and get caught with a mouthful of pumpkin pie!
— A bit of pre-meal snacking can fill you up without making your blood sugar skyrocket. Try some nuts or raw vegetables. These fiber-rich delicacies will help you refrain from stuffing yourself once the main courses come along later in the evening.
— Offer to bring a side dish. If everyone else has contributed rich, decadent food, the least you can do is bring along a fruit platter or salad. It will not only be healthy for you, but will also give a nutritious option for everyone at the event!
— Try a smaller-sized plate. If only one size of plate is available, divide it into sections and give vegetables the starring role.
Finally, Merck advises, if you end up going off track this Christmas, make sure to get back up the next day and re-dedicate yourself to your health. There’s no reason a onetime failing should challenge or change your habits.
By the way — happy holidays!
Pumpkin Pie Light With Traditional Crust
Ingredients (serves 8)
1 pie crust, ready-made, 9″
16 ounces canned pumpkin
1/2 cup liquid egg substitute
1/3 cup sugar
1-1/2 cups canned evaporated skim milk
2 teaspoons pumpkin pie spice
Preheat oven to 350 degrees F
Place pie crust according to directions
Mix the remaining ingredients in a bowl and pour into the crust
Bake until knife comes out clean from center, about 45 minutes
Refrigerate and slice into eight wedges
Optional: Serve wedges with nonfat whipped topping
Calories from Fat: 70
Total Fat: 8g
Saturated Fat: 3.5g
Total Carbohydrate: 32g
Dietary Fiber: 2g
Vitamin A: 180%
Vitamin C: 6%