Medically reviewed by Shannon Hambrick, BSN, RN
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Medically reviewed by Shannon Hambrick, BSN, RN
Thanksgiving brings joyful gatherings and, unfortunately, plenty of temptation when it comes to food. Sugary desserts, rich dishes, and overeating are commonplace, leaving diabetics or seniors with prescribed diets searching for ways to stay healthy and safe. Diabetics, however, can feast without guilt and enjoy Turkey Day just as much as any other by planning and being creative in the kitchen.
Long before the turkey begins roasting, seniors living with diabetes can think about how to plan a diabetic-friendly Thanksgiving. Here are a few starter ideas to consider if you’re a diabetic.
Controlling your blood sugar is important whether it’s a holiday or not. On Thanksgiving, try to keep a regular eating schedule. Eat a healthy snack before the big meal so you’re not starving and you don’t overeat. Smart snacks that will keep you fulfilled and on track include:
Holiday recipes tend to be heavy on gravies, cheese, whipped creams, and other rich ingredients. Just because it’s Thanksgiving doesn’t mean that every dish needs to be heavy or filled with calories. Choose vegetables that are simply made: roasted or steamed. Green beans, asparagus, broccoli, or root vegetables like carrots or beets are all ideal choices because they are low in starch.1
Moderation is the key for anyone, but it can be an especially useful tactic for diabetics who must watch food choices. Everyone has a favorite dish or pie that symbolizes more than food. Maybe it’s your grandma’s famous sourdough bread recipe or your aunt’s divine chocolate pie. Or, that rich stuffing filled with mushrooms or chestnuts. Whatever the favorite, decide before Thanksgiving your absolute must-haves. Choose 2 or 3 above others and forget grazing the entire table.
Balance the high-carbohydrate foods like mashed potatoes with less offending menu items, like a salad or steamed vegetable. Watch portions and don’t overeat, taking pleasure in tasting rather than loading down your plate.
Deprivation isn’t the only path. If you’re willing to be flexible or adventurous, look for ways to substitute fancy foods with a healthier version. Avoid fried foods and choose grilled or baked. Try root vegetables like turnips over mashed potatoes.
Protein and fiber are both ideal choices to help keep your blood sugar stabilized, so it’s a good plan to include both on your Thanksgiving Day table. Turkey itself, if not fried, is an ideal healthy protein. Dairy, nuts, and seafood are other healthy protein options. Eating protein with carbohydrates can help minimize the impact of carbohydrates on blood sugar.
Fiber gives you that “full” feeling without eating a lot of calories, and it’s good for gut health. Cold salads that fit the bill could include a broccoli salad with apples or nuts, or desserts with berries, legumes, or bananas. Once again, vegetables are the star. Vegetables, especially raw vegetables, are good sources of fiber.2 Holiday trays and charcuterie boards filled with cheeses, meats, and raw vegetables can be a fun snack alternative if you avoid heavy dips.
The fall season and approaching holidays make for a slower, lazier time of year. Thanksgiving marks the start of this cozy time of year when hot chocolate and warm fires are the preference.
After a big meal,
Research shows that moving for as few as two minutes can help stabilize blood sugar.3
When planning for Thanksgiving, get creative if the same old recipes aren’t working any longer. Start by choosing a main ingredient, like roasted carrots or a turkey breast, and find new ways to make the dish healthier. Maybe it’s adding new herbs or spices, leaving out heavy cream, or roasting instead of frying.
Planning a diabetic-friendly Thanksgiving is more than possible with a little advanced planning and creativity. Seniors living with diabetes can enjoy all the seasonal favorites when exercising moderation and substituting unhealthy ingredients or dishes with more wholesome options. Find new recipes like a maple and orange winter salad with apples that’s packed with Vitamins A and C.4
Fall brings cooler weather and renewed energy as the weather shifts. Staying active, even in small ways, during the holidays can help keep your blood sugar stable. Enjoy a rich, nutritious holiday meal and a long family walk later, knowing diabetes doesn’t need to limit holiday joy.
If you’re concerned about nutrition or weight, visit a Conviva senior primary care doctor about healthy food options for you.
Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.
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