When navigating healthy holiday eating, the key is to plan and be mindful of portion size, quality and quantity of what you consume. During this busy time of year, with all the food and festivities, it can be easy to overindulge. However, being mindful and making a few simple changes can help you enjoy the holidays while maintaining a healthy and safe diet.
Portion Control
One important thing to keep in mind when planning your meals is portion control. This means focusing on filling your plate with plenty of nutritious foods like fruits and vegetables while limiting high-calorie indulgences like desserts and rich appetizers. Additionally, choosing lower-fat versions of common holiday favorites can help you maintain a balanced diet without sacrificing flavor or satisfaction.
Eating with Diabetes
Diabetic eating is an important aspect of managing your diabetes and maintaining overall health. It’s rough to maintain any semblance of nutrition during the holidays. Remember to follow balance in your diet. Watch your sugar intake and include high fiber foods, as well as make sure you are getting the right amount of nutrients each day. Even though we may be out of our normal routine, it is essential to maintain regular physical activity during the holidays, which can help improve blood sugar control.
Whether you are managing type 1 or type 2 diabetes, it is essential to continue to follow a healthy diabetic eating plan that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Holiday eating includes foods that are high in sugar and refined carbohydrates, which should be avoided, as they can cause blood sugar levels to spike. Additionally, it is important to limit portion sizes and opt for nutrient-rich foods rather than empty calories whenever possible.
Food Allergies
For those with food allergies, maintaining a healthy and safe diet during the holidays can be challenging. This is because food allergies can affect the body in many ways, often making it difficult to know which foods are safe and which may cause an allergic reaction. If you are eating away from home, let your host know of your food allergies to prevent accidental consumption of something on your list of foods to avoid.
If you have food allergies and are eating in a restaurant, it is important to pay close attention to what is on the menu. By being proactive about managing your condition and using tools like food labels and ingredient lists, you can enjoy a variety of healthy and delicious holiday foods without worrying about a food allergy reaction.
Planning Ahead
If you have diabetes or food allergies, it is important to be prepared for unexpected situations. This might mean packing an extra snack in your bag or always carrying emergency medication with you. With a bit of forethought and planning, you can enjoy the holidays confidently.
Accidental Choking
Choking on food is a serious and potentially life-threatening condition that can occur when someone accidentally or intentionally consumes too much food at once. This typically happens when the person’s airways are blocked, preventing them from being able to breathe properly.
There are several steps you can take to reduce your risk of choking on food, including avoiding large portions, chewing thoroughly before swallowing, and keeping your mouth clear of loose bits of food. If you suspect that you or someone else may be choking on food, it is important to remain calm and seek medical attention right away. With prompt treatment, choking can usually be resolved quickly and safely.
Enjoy with Intent
People with allergies and diabetes can enjoy holiday eating with some mindful planning. Watch babies and toddlers who will be in new surroundings where small items and unfamiliar food can be a hazard. No one wants to have to visit the ER during the holidays, but know that Rice Emergency Room is open 24/7, 365 days a year as a resource for diabetic complications, allergic reactions and other potential food emergencies during the holiday season.
