Controlling  Diabetes
Sponsored Links
This presentation is the property of its rightful owner.
1 / 47

Controlling Diabetes During the Holidays PowerPoint PPT Presentation

  • Updated On :
  • Presentation posted in: General

Controlling Diabetes During the Holidays. Janine Freeman, RD,LD,CDE UGA Extension Nutrition Specialist. ‘Tis The Season For Temptation. Out-of-control blood sugars Extra pounds. Holidays Are A Time To:. Share with family and loved ones Become spiritually connected

Related searches for Controlling Diabetes During the Holidays

Download Presentation

Controlling Diabetes During the Holidays

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.

- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript

Controlling Diabetes

During the Holidays

Janine Freeman, RD,LD,CDE

UGA Extension Nutrition Specialist

‘Tis The Season For Temptation

  • Out-of-control blood sugars

  • Extra pounds

Holidays Are A Time To:

  • Share with family and loved ones

  • Become spiritually connected

  • Shop, decorate the house, wrap gifts

  • Bake and cook

  • Eat, eat, eat...

Focus On Holiday Activities That Don’t Involve Food

  • Decorating for the holidays

  • Attending holiday musicals or plays

  • Christmas caroling

  • Shopping

  • Gift-giving

Make Time for Physical Activity

  • Relieves your stress

  • Improves your mood

  • Lowers your blood glucose levels

  • Helps with weight control

Fit Physical Activity Into Your Busy Schedule

  • Split your activity into 2 or 3 intervals of 10-15 minutes each

  • Make physical activity a family event

  • Walk around the neighborhood after dinner

  • Go mall-walking

  • Park farther from your destination

Stay Active While Travelling

  • Wear walking shoes

  • Get to airport early and walk concourses

  • Take very little carry-on luggage and walk during layovers

  • Look for hotels with exercise facilities

Lighten Up Your Favorite Holiday Foods

Make changes in recipes to:

  • lower the carbohydrate

    • less effect on blood glucose

  • lower the fat or change the type of fat

    • healthier for your heart

    • fewer calories

Holiday Baking

Desserts can be made with:

  • sugar

  • low-calorie sweeteners

Use of Sugar in Diabetes Meal Plan

  • Raises blood glucose levels in similar way to starches

  • Can be used in moderation

Use of Sugar in the Meal Plan

  • Substitute sweets for other carbohydrate in the same meal

  • Check effect on your blood glucose after meals

Role of Sugar in Baking

  • Sugar provides volume, texture, moistness, and browning

  • Low-calorie sweeteners only provide sweet taste

Sugar in Baking

  • Sugar is needed in yeast breads to raise

  • The quality of many cakes and cookies suffer with reduced sugar or no sugar

Low-calorie Sweeteners in Baking

  • Sucralose (Splenda)

  • Aspartame (Equal, NutraSweet)

  • Acesulfame-K (Sweet-One)

  • Saccharin (Sweet ‘n Low, Sugar-Twin)

  • Neotame (recently approved by FDA)

Sucralose (Splenda)

  • 600 times sweeter than sugar

  • Stable at high cooking temperatures

  • Recipes available on web site


Consider Heat Stability of Sweeteners for Cooking or Baking

  • Unstable at high temperatures

    • Aspartame (loses sweetness)

    • Saccharin (becomes bitter)

  • Stable in cooking and baking

    • Sucralose

    • Acesulfame-K

Increase Stability of Aspartame

(Equal, NutraSweet, store brands)

  • Add to food after cooking

  • Combine with more stable sweetener

  • Add acidic ingredient

Low-calorie Sweeteners

  • In general, use when sugar is primarily for sweet taste

    • Fruit fillings (pies, cobblers)

    • Custards

    • Puddings

    • Beverages

    • Frozen desserts

    • Sauces and marinades

Low-calorie Sweeteners

Do not work well as the sole sweetener

in these foods:

  • Meringues

  • Angel food cake

  • Pecan pies

  • Pound cake

Tips for Using Low Calorie Sweeteners in Baking

  • Cookies, muffins, quickbreads:

    • Honey or molasses will add some flavor and moistness

    • Add baking soda

    • Check for doneness early

Tips for Using Low Calorie Sweeteners in Baking

  • Cakes:

    • Use molasses or cocoa for browning

    • Add 1/2 cup nonfat dry milk and 1/2 tsp baking soda for every cup of sugar replaced

    • Combine sugar with low calorie sweetener

Tips for Using Low Calorie Sweeteners in Baking

  • Fruit fillings, sauces, puddings, custards

    • Add thickening

    • Reduce cooking time

Choose A Sweetener for Pumpkin Pie

  • What is the purpose of sugar in pumpkin pie?

  • Primarily sweet taste

  • Which sweeteners could be used?

  • Equal, Splenda, Sweet-One, or others

Choose a Sweetener for Red Velvet Cake

  • What is the purpose of sugar in a red velvet cake?

  • Volume, texture, tenderness, moistness

  • Would you use a sweetener? If so, which one?

  • Sugar would work best

Choose a Sweetener for Christmas Cookies

  • What is the purpose of sugar in cookies?

  • Texture, tenderness, browning, moistness, taste, volume

  • What sweetener would you use?

  • Sugar alone or sugar with Splenda, Equal, Sweet-One

Pumpkin pie with sugar

38 grams carb

Pumpkin pie with low-calorie sweetener

20 grams carb

Sugar vs Low-calorie Sweetener

12 ounces Iced Tea with Sugar

33 grams carb

12 ounces Iced Tea with Low Calorie Sweetener

0 grams carb

Sugar vs Low-calorie Sweetener

Reduce Fat in Recipes

Non-baked foods:

  • Substitute fat with non-fat or low-fat ingredients

  • Reduce the fat

Reduce Fat in Recipes

In baking:

  • Some fat needed for flavor, moisture, and tenderness

Reduce Fat in Recipes

In baking:

  • Use low-fat yogurt or sour cream in place of regular sour cream in cookies and muffins

  • Replace fat with 1/2 amount of fruit puree or applesauce

    • 1/2 cup prune or banana

      puree in place of 1 cup


Traditional vs Healthy Pumpkin Pie

Holiday Meals

Holiday Meal Tips

  • Identify carbohydrate foods:

    (carbohydrates raise the blood glucose the most)


bread and rolls, stuffing, potatoes,

sweet potatoes, corn, peas, butter beans


fruit, candy, desserts, milk, sodas,

sweet tea, eggnog

Holiday Meal Tips

  • Eat usual daily amount of carbohydrate

    • Space out carbohydrate based on timing of holiday meal

  • Adjust insulin based on carbohydrate if you’ve been trained

  • Check blood glucose regularly

Holiday Meal Tips

  • Fill up on low-calorie salads and vegetables

  • Avoid second helpings

  • Use high-fat condiments sparingly

  • Small portion of dessert can be eaten in place of other carbohydrate foods

Estimating Portion Sizes

  • 1 cup pasta = woman’s clenched fist

  • ½ cup vegs = ½ tennis ball

  • 1 fruit serving = 1 tennis ball

  • 3 ounces meat = deck of cards

  • 1 teaspoon = thumb-tip

  • 1 tablespoon = 2 thumbs pressed together

63 grams carb

1 piece pecan pie

(1/8 of pie)

58 grams carb

1/2 cup mashed potatoes

1/2 cup stuffing

1 roll

1/2 cup green beans

3 ounces turkey

2 Tbs. gravy

Tossed salad with Italian dressing

Make Smart Food Choices

Holiday Meal

  • 3 ounces turkey

  • 1/2 cup stuffing (20 grams carb)

  • 2 Tbs. gravy

  • 1/2 cup green beans (5 grams carb)

  • Tossed salad with Italian dressing

  • 1 slice pumpkin pie (38 g carb - sugar)

    • (20 g carb with sweetener)

Total carb: 63 grams (45 grams)


Waldorf Salad

Roast Turkey/gravy

Green Bean Casserole

Mashed Potatoes/Gravy

Sausage Stuffing/gravy

Cranberry Sauce

Dinner rolls with butter

Pecan Pie


Low-fat mayonnaise

Without gravy

Plain beans or ff soup

Eliminate gravy

Avoid sausage

SF cranberry relish

Eliminate butter

Pumpkin Pie

Traditional Holiday Dinner

Attending Holiday Parties

  • Plan ahead what you will eat

  • Offer to bring a healthy dish

  • Eat something light at home to curb your appetite

Attending Holiday Parties

  • Skip second helpings

  • Avoid lingering near buffet table

  • Mingle with guests - you’ll eat less

Limit Alcoholic Beverages

  • Reduces willpower

  • Adds extra pounds

  • Can cause hypoglycemia if taking insulin

  • Always eat something when drinking

Holiday Entertaining

  • Reduce stress by planning ahead

  • Ask people to bring a dish

  • Don’t try to be a Martha Stewart

  • Get enough sleep

Reduce Your Stress

  • Plan ahead

  • Make a shopping list

  • Take a vacation day to do your shopping or holiday baking

  • Schedule physical activity

Enjoy Your Holidays

  • Don’t set your expectations too high

  • Enjoy your holiday festivities

Happy Holidays!

Practical Non-food Gifts to Give or Receive

  • Pedometer

  • Exercise video

  • Walking shoes

  • Exercise clothes

  • Fitness class

  • Gift certificate to spa

  • Healthy cookbook

  • Login