Holiday time is a busy time. It’s also a time for parties and dining out more often. However, for good blood glucose control, it’s important to keep a regular eating schedule. Choosing wisely when snacking and dining out can also help with weight control, blood pressure control and overall heart health.
For snacking and dining out, use these tips as a guide, from Melissa Joy Dobbins, MS, RD, CDE, Certified Diabetes Educator, and spokesperson for the Illinois Dietetic Association:
A typical snack may include 15 grams of carbohydrate and some protein such as:
- 3-4 tbsp Dried fruits and nuts
- 6-8 Whole grain crackers with 1 ounce low-fat cheese
- 6 ounces plain yogurt with ¼ cup low-fat granola
- Carrot sticks or cucumbers with 1/3 cup hummus
- 1 ounce of lean deli met and 1 slice whole grain bread
- 15-20 fat-free tortilla chips and 1 ounce low-fat cheese and diced tomato
Dining out tips:
- Carefully choose the restaurant. Some restaurants offer more healthful choices than others.
- Watch for large portion sizes. Plan to take some of the food home for another meal or share a meal with a friend.
- Eat slowly. Savor every bite and allow your body time to feel full.
- Use salads or broth soup as appetizers to help with satiety.
- Skip the bread basket. Not only does this add extra carbohydrates, it adds extra calories.
- Order baked, broiled, grilled or steamed foods to limit the amount of added fat and calories.
- Order salad dressings, sauces and gravies on the side so you can add some flavor but still control the extra fat and calories.
- Count your carbohydrate servings. Be aware of what foods count as carbohydrates and be able to estimate portion sizes.
- Consider timing of insulin. You may want to wait until you arrive at the restaurant or are
Tune into Chicago’s ABC 7 News This Morning on November 20 during the 8am hour and to catch Melissa Joy Dobbins’ diabetes TV segment.
Melissa Joy Dobbins, MS, RD, CDE is a registered, licensed dietitian with a Masters of Science in Nutrition and 20 years of experience in nutrition education and health promotion. A published author, Melissa appears regularly on Chicago television and often speaks to local and state health professional audiences on current topics and trends. She is also a media spokesperson for the Illinois Dietetic Association and the National Dairy Council.