Phew, what a year! Again, it is the HOLIDAY SEASON! Are you excited to have a relaxing period, spending time with your beloved after one whole year of striving and hard work? You bet! While having all the planning and excitement in mind, it always comes along with the thoughts of having uncontrollable eating pattern and unwanted circumstances, especially for those who have been struggling with their medical conditions, such as diabetes or overweight. It is not only ruining the vibe (meh), it may wipe out all the effort has been made, IN A DAY! Well, guess what, it is possible to have fun and enjoy the foods, while having the conditions under control.
What we want for the Holiday?
As the saying goes: All I want for Christmas is you. Well, so does the food, the treat, the bed, the joy and the list goes on. Before diving into the how to manage the holiday, consider what is the most important thing to you during this precious time. Is it enjoying time with family, indulging in a favourite treat, maintaining the weight goal or simply keeping your blood sugar levels in check and controlled? Identifying your priorities can help in guiding your decisions when faced with tempting foods. Remember, balance is key—you do not have to give up on every indulgence but try to make smart choices aligned with your health goals.
Tip 1: Plan Ahead
We always plan for our holiday, so why not plan for our foods too? Preparation is always preferred when it comes to managing diabetes and weight. If you are gathering with your precious ones, consider checking the menu ahead of the time. So that you know what are the dishes that suits your needs. Planning your meals throughout the day is helpful in balancing the overall intake, feeling guilty-free to enjoy delicious treats without overeating.
Here are some little tips to control your calorie and carbohydrate intake:
- Start the day with a high-protein, low-carb breakfast to avoid blood sugar spikes and keep you fuller for longer.
- Balanced Plate Strategy “suku-suku separuh”: At the event, focus on filling half your plate with non-starchy vegetables, a quarter with lean protein and a quarter with whole grains or other carbohydrate sources.
- Discuss with your dietitian to plan for your holiday. Join Diet Ideas Programme now to get your personalized meal plan!
Tip 2: Portion Control
We are humans. We want to take more when there is nice food. Hence, portion control is essential when having calorie-dense holiday foods. Here are some simple ways to avoid overindulging:
- Use a smaller plate: It encourages smaller portions and still lets you enjoy a full plate of food.
- Start with vegetables: Filling up on low-calorie vegetables. It can help curb your appetite and prevent overeating higher-calorie foods. Not only that, taking vegetable first in a meal can help in gradually rising the blood glucose, leading to better glycaemic control for individuals with diabetes.
- Eat mindfully: Embrace every bite. Focus on the flavours, textures and smells of the food, and try to savour each bite. Eating too fast not only disturb the eating experience, it may also cause overeating without tasting it fully. Brain is a tricky organ. Studies shown that slowing eating rate may suppress hormones regulating appetite [1]. In easy words, eating slowly also gives your body time to recognize when it’s full and making it easier to control food intake.
Tip 3: Choose Wisely
Choose nutrient-dense foods that will fill you up without spiking blood glucose. Holiday tables are often filled with mouth-watering yet high-carb or high-sugar dishes, but better choices can be made to control your medical condition.
- Choose proteins and fiber-rich foods: Foods like turkey, chicken, roasted vegetables and legumes, have less impact on blood sugar levels. Including foods with such quality helps in better regulating the blood sugar.
- Select lower-glycemic foods: If possible, choose whole grains over refined grains. Refined grains is typically grains with removed bran and germ through mechanical processes like grinding or sifting. They may have finer texture, but in exchange with the rapid absorption that may cause glucose spike. Hence, whole grains with the entire grain is better than refined grain in managing blood sugar.
- Indulge thoughtfully: If you want to try a carb-rich dish or dessert, take a small portion and savour it. Choose one or two indulgences you love, rather than sampling everything. Hence, limiting the overall calorie and carbohydrate intake.
Tip 4: Stay Active
Staying active is a great way to balance extra calories and support blood glucose control. Here are several fun ways to keep moving during holiday:
- Take a walk before or after meals, or even get others involved in a family walk. If you are taking your holiday at a foreign place, isn’t it a great idea to have some light movement, while enjoying the scene?
- Schedule some light exercise on the day of the event, whether it’s a morning workout or a post-meal stroll.
- Precaution: Gap exercising from meal time for at least 30 minutes to avoid potential stomach discomfort.
Movement can help improve your body’s ability to process glucose [2], making it an excellent tool for managing blood sugar after a holiday meal.
Tip 5: Stay Hydrated and Watch Alcohol Intake
Drinking plenty of water is crucial, especially with the heavier and saltier foods that are often seen in holiday meals. Staying hydrated can also help you feel fuller, reducing the urge to snack or overeating.
If you choose to drink alcohol, keep in mind that it can impact blood sugar and add hidden calories without nutrients. Limit your alcohol intake, choose options with lower alcohol percentage content and drink slowly. You may try to have water in between alcoholic drinks to pace yourself and stay hydrated.
Tip 6: Mindful Indulgence
It’s okay to indulge and relax a little during the holidays. It’s part of the celebration! Practicing mindfulness can help you enjoy your favourite foods without guilt:
- Choose one or two special treats you truly love and savour them.
- Focus on the experience of eating, enjoying the flavours, the texture and the taste, rather than worrying about every calorie and sugar particles in each meal.
Tip 7: Support System
Holiday gathering is a great chance to involve loved ones in achieving your health goal. Whether sharing a healthy dish or encouraging family member to try healthier options, the health journey can be interesting when your support system gets involved. It can make a hug difference when your support system started to understand and appreciate your effort in taking care of your own health. It also makes staying on track easier and more enjoyable.
Bottom line:
Navigating food temptation with diabetes and weight goals in mind does not mean missing out. Remember, to keep health goal on track, balance is the key, not restriction. By planning ahead, making mindful choices, focusing on balance, we can enjoy our holiday, while staying on track with our health goals. With the strategies mentioned, may the holiday period to be a time for both joy and wellness.
Celebrate and savour every bite! Enjoy the moments that make your holiday special.
Reference:
- Hawton, K., Ferriday, D., Rogers, P., Toner, P., Brooks, J., Holly, J., Biernacka, K., Hamilton-Shield, J., & Hinton, E. (2018). Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients, 11(1), 50. https://doi.org/10.3390/nu11010050.
- Zahalka, S.J., Abushamat, L.A., Scalzo, R.L. & Jane, E.B. (2000). The Role of Exercise in Diabetes. Endotext, [online] Available at: <https://www.ncbi.nlm.nih.gov/books/NBK549946/> [Accessed 7 November 2024].
