The Dickinson County Diabetes Support Group will not meet in December. They will have their next meeting on Tuesday, January 8, at 1:00 p.m. at Memorial Hospital, in Abilene, Conference Room B. Jennifer Kirkpatrick, the dietitian at Memorial Health System, invites anyone with diabetes and/or their family members to join the group.
The holidays are a time when it is easy to over-indulge on carbohydrates day after day. This is not good for anyone, but can be especially harmful for someone with diabetes. The plate method is a great way to enjoy some of your holiday favorites without spiking your blood sugar.
First, divide your plate (in your head) into four sections. Fill two sections (or half of the plate), with non-starchy vegetables–no corn, squash, or potatoes in this section! Look for bright colors, preferably fresh greens and be cautious of salads with sweet sauces and dressings!
Next, fill 1/4 of your plate with protein. Ideally, lean grilled or baked meats. At Christmas, turkey and ham both fit the bill! Protein will help keep you full longer and contains no carbohydrates.
Next, allow yourself a taste of your favorite carbohydrates– starchy vegetables, grains, stuffing, potatoes, squash, rice or pasta. But, don’t pile it up, and don’t take more than 1/4 of your plate. This is how you will limit the amount of carbohydrates you take in, and avoid a blood sugar spike and all the symptoms that come along with it.
But what about dessert, you might be wondering. Use a smaller dessert sized plate to help keep your portion small. Choose only one dessert or have just a taste or two of several. Remember that you can enjoy a big cup of unsweetened hot tea or coffee too for zero carbs! Even if you don’t normally drink your coffee black, you might be surprised to find you don’t need sugar if you’re drinking it with your dessert, which is already sweet.
Last but not least, try to go for a walk after any large meal where you may have over-indulged. This will help your body use up those extra carbohydrate calories, getting your blood sugar levels back to normal more quickly.
The Dickinson County Diabetes Support Group is open to anyone with diabetes and family members of those with diabetes. The group meets the first Tuesday of each month.
The Dickinson County Diabetes Support Group is affiliated with the American Diabetes Association, Memorial Health System, and K-State Research and Extension, Dickinson County. For more information, call Jennifer Kirkpatrick, RD, LD, Memorial Health System, 785-263-6676 or K-State Research and Extension, Dickinson County, at 785-263-2001.