Dining with Diabetes Presented by Lisa Barlage Extension Educator FCS Ohio State University Extension Ross County barlage7osuedu Objectives and Disclosure Discover diabetes friendly substitutions for common holiday meal favorites ID: 708081
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Slide1
Power Choices for
the Holidays –
Dining with Diabetes
Presented by: Lisa Barlage, Extension Educator, FCS,
Ohio State University Extension, Ross County
barlage.7@osu.eduSlide2
Objectives and Disclosure:
Discover diabetes friendly substitutions for common holiday meal favorites.Identify the most common recipe staples to keep in stock.Demonstrate simple diabetes friendly cooking options.There is conflict of interest to disclose. Slide3
The holidays can present special challenges for those with diabetes . . .
Busy schedulesExtra stressFamily gatheringsEating outFoods rich in carbohydrates, fats, and sodiumFoods high in caloriesSlide4
Why
worry about diabetes management during the holidays?The holiday season goes from Halloween to New Year’s = 2 monthsWith busier schedules, there is less time for exerciseResearchers have found that weight gained during the holidays usually doesn’t come off later in the yearIncreased weight leads to increased difficulty managing your diabetesSlide5
You
have the power to manage your diabetesandEnjoy the holiday season!Slide6
Cut stress and stay
active
Stress effects your diabetesThe “fight or flight” effect
Continued high stress can lead to difficulty managing your glucose
Staying active can help
you manage your diabetes
Plan activity into your day
Train for and participate in a local holiday run/walk event
Incorporate activity into time with friends and family
Go for a walk after eating a holiday meal
Clear the table after a meal – this will get you active and prevent mindless munchingSlide7
Stay on track - plan ahead
Your schedule
Think about your holiday gatherings, travel, and eventsTry to maintain balance – medication, healthy foods, physical activity
Your meals
Stick to your healthy meal plan
Plan menus in advance so you are not putting meals together at the last minute
Take diabetes-friendly foods to
gatheringsSlide8
Try these holiday meal tips
Slow down
Focus on friends and familyEnjoy the foods you are eating
Remember to keep your carbohydrates consistent
Try to have the same amount of carbohydrate you normally would
Don’t skip meals or snacks earlier in the day to “save” carbs for later. This will make your blood glucose more difficult to control.
Keep desserts in check
Share
Take desserts you have modified to be healthier
Politely decline when you know you have reached your limitSlide9
Watch your portions
2 stacked dominoes = 1
oz of cheeseDeck of cards = 3 oz. of meat
Baseball = medium potato or fruit, 1 cup cold cereal
Compact disk = pancake
Computer mouse = ½ cup pasta
Diameter of a yo-yo = small cookieSlide10
Holiday foods can be high in sugar, fat and caloriesSlide11
Extra calories can sneak in during the holidays . . . And they don’t always come in LARGE portions
Chocolate cake, iced 650 calories per 2x2 inch slice
Pecan pie 500 calories per 1/8 pieEgg nog 342 calories per 8 oz.
Pumpkin pie 290 calories per 1/8 pie
Holiday cookies 150 calories per 2 cookiesSlide12
Making your holiday favorites healthier
Reduce the sugar:
Use lessReplace with non-nutritive sweetenerReduce the fat:Ingredient substitution
Portion control
Reduce the sodium:
Use less
Ingredient substitution
Increase fiber:
Add fruits, vegetables, and whole grainsSlide13
Dining with Diabetes Holiday Meal Make-Over
On the Menu
Roasted Turkey BreastApple Stuffing
Skinny Gravy
Sweet Potato Puffs
Green Beans, Cranberries, and Nuts
Double Layer Pumpkin PieSlide14
Let’s Talk Turkey
Turkey is a healthy, low-fat meat, if you choose the right part
Selection (3.5
oz
) Fat (g)
Turkey skin 39
Roast beef 15
Turkey wing with skin 12.3
Turkey leg with skin 11.5
Roasted ham 9
Turkey breast with skin 7.3
Turkey leg without skin 7.1
Turkey breast without skin 0.7
Source: USDA databaseSlide15
Make healthy modifications
Holiday Apple Stuffing:Use a lower-sodium broth and stuffing mixAdd fruits and vegetables to increase flavor, color, and fiber contentAdd whole grains like brown rice, barley, and wheat berriesSlide16
Compare
½ Cup stuffing Calories Carbs Fat Sodium Fiber
Home-made 190 22 6 643 1.0 Box mix 170 21 8 520 0.5
Apple Stuffing 78 16 0.7 155 1.0
Fitness Connection:
You would need to walk . . .
60 minutes to work off the home-made stuffing
50 minutes to work off the box-mix stuffing
24 minutes to work off the apple stuffingSlide17
“Skinny” gravy
Use fat free broth or de-fatted drippings as a baseSkim the fat of meat drippings from the meatUse cornstarch in place of a higher fat “roux” made from flour and fatSlide18
Compare
¼ Cup Gravy Calories Carbs Fat Sodium
Home-made 82.5 5 6 340
Commercial 40 3 2.5 420
“Skinny” Gravy
9
2
0 112
Fitness Connection:
You would need to clean . . .
24 minutes to work off the home-made gravy
12 minutes to work off the commercial
2 minutes to work off the skinny gravySlide19
Sweet Potato Options
Use orange juice or apple juiceAdd spices, such as cinnamon, cloves, nutmeg, or gingerOmit sugar and butterUse half the amount of marshmallows or use raisins insteadMash and bake to make sweet potato puffsSlide20
Compare
½ Cup Calories Carbs Fat Sodium Fiber
Regular 253 46 7.4 240 2Sweet Potato 130 23 3 20 2
Puffs
Fitness
Connection:
You
would need to
bike . . .
40
minutes to work off the
regular sweet potato casserole
20 minutes to work off the sweet potato puffs
Slide21
Green Beans with a Twist
Use fat free half & half in place of cream soupAdd colorful fruits, like cranberries, or veggies, like carrots or corn, to add color and give a fiber boostTop with minced onion and parmesan cheese instead of fried onion ringsAdd nuts and seasoningSlide22
Compare
½ Cup Calories Carbs Fat Sodium Fiber
Regular 125 12.5 7 495 2Green Beans 79 8.4 5 0 2.2
Cranberries, and Nuts
Fitness Connection:
You
would need to
jog . . .
20
minutes to work off the
regular green
bean casserole
12 minutes to work off the green beans,
cranberries, and nutsSlide23
Tips to Make a Delicious, Better for You Pie
Omit the bottom crust for fruit piesUse ground ginger snaps in place of traditional pie crustUse a ready-made pie crust – it is thinner than homemade versions, thus typically contains fewer calories, less fat, and fewer carbohydrates Use egg whites in place of whole eggsUse evaporated skim milkCut into 10 servingsTop with fat-free whipped creamSlide24
Crust comparisons
1/8th
Crust Calories FatGingersnap 60 1Graham 109 5.5Ready-made 120 8
Homemade 160 11Slide25
Try our Double Layer Pumpkin Pie
Use less sugarAdd sugar-free pudding mix to add volume without caloriesSpice it up – add cinnamon, ginger, cloves, or try a prepared pumpkin pie spiceSlide26
Compare
1/10th Calories Carbs Fat
Homemade Pie 168 24 7
Commercial Pie 169 21.7 8.4
Double Layer 96 13 5
Pumpkin Pie
Fitness Connection:
You would need to
rake leaves
. . .
35
minutes to work off the
home made or commercial pie
19 minutes to work off the double layer pumpkin pie
Slide27
Cookie Considerations
Make them smallerMake fewer varietiesServe cookies with fresh fruitCutting fat doesn’t really save on calories if it is replaced with sugar and flour – these add carbs!Slide28
Compare
Calories Carbs Fat
Traditional Holiday Dinner 983.5 109.5 40.7Modified Holiday Dinner 501 62.4 14.4
You Saved:
482.5 Calories
47.1g Carbohydrates
26.3g Fat
Slide29
Celebrate the happiness that friends are always giving, make every day a holiday and celebrate just living
! ~ Amanda BradleySlide30
Credits
Developed by the Ohio State University Extension Diabetes Education TeamChristine Kendle, OSU Extension Tuscarawas County Shari Gallup, OSU Extension Licking CountyAmy Habig, OSU Extension Adams, Brown, and Highland CountiesKate Shumaker, OSU Extension Holmes County2013Resources:American Diabetes Association, www.diabetes.orgBrinkman P, Syracuse C. Modifying a Recipe to be Healthier.
Ohio State University ExtensionCenter for Disease Control and Prevention, www.cdc.govHenneman
A.
Tiny Tastes can add up to Big Calories During the Holidays
. University of Nebraska Lincoln Extension.
Mayo Clinic,
www.mayoclinic.org