Independence Day is two weeks away, and just about four weeks after that will be Christmas Day. During this time, many of us will be attending parties, fetes and limes as we eat drink and be merry. However, for those living with non-communicable diseases (NCDs) like diabetes or hypertension, this time of year can also be quite challenging. Navigating holiday feasts while managing your health can be tricky, but with some careful planning and healthy choices, you can enjoy the festivities without compromising your overall well-being.
1. Plan Ahead
Try to get hold of the menu before the event. Knowledge is power. If you know what will be served, you can decide beforehand what to eat and what to avoid.
2. Choose Wisely
During the holidays, our tables are often filled with a variety of foods, and if we are honest, most of them may not be the best options if you have diabetes or hypertension. This holiday season focus on:
· Vegetables: Fill half your plate with non-starchy vegetables like leafy greens, squash and carrots. These are low in calories and high in nutrients.
· Lean Proteins: Choose lean cuts of meat (skinless poultry) or plant-based proteins. Avoid fried or breaded options.
· Whole Grains: Choose whole grains like brown rice and quinoa, which contain more fiber and help manage blood sugar levels.
· Healthy Fats: Avocados, nuts, and olive oil are healthy fats to eat. But remember to keep portions in check.
3. Watch Your Portions
Portion control is crucial during the holidays. It is very easy to overeat when faced with a buffet of tempting dishes, but controlling portion sizes can keep you on track. Use a smaller plate to help manage how much you eat, and avoid going back for seconds.
4. Limit Sugary and Salty Foods
Many holiday treats and dishes are high in sugar and salt, posing a problem for those with diabetes and hypertension. Choose fresh fruit or a small piece of dark chocolate instead of sugary desserts. Also, be mindful of dishes that are heavily salted or contain processed foods.
5. Stay Hydrated
Drinking water helps manage hunger, and if you drink alcohol, do so in moderation. Remember that alcohol can affect blood sugar levels.
During the holidays, also remember to incorporate physical activity into your routine. Whether it is a walk after a meal or a morning yoga session, staying active can help manage your blood pressure and blood sugar levels. The holidays can also be a stressful time, and stress can negatively impact both diabetes and hypertension. Rather than getting stressed out, relax and unwind and practice stress management techniques such as meditation or deep breathing.
Remember, living with diabetes or hypertension does not mean you have to miss out on the joys of the holiday season. But, by choosing wisely and planning ahead, you can enjoy the festivities while keeping your health in check.