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d i a B e t e s

Handling Holiday Meals

Making good food choices is always important when you have diabetes. But so is getting regular exercise. It can help you control your blood glucose and improve your all-around fitness. Exercise may be easier said than done during the holidays. But these tips can help: • Park at the opposite end of the mall from your destination store. Then take a walk and do some window shopping.

• Going up? Use the stairs instead of the elevator.

• If you have a safe place to bike or run, go for it.

• Walk around the school track with a friend.

If you enjoy group activities, try joining a gym. Many facilities offer free trial visits. Mix up your activities to add variety to your workouts. But try to exercise at least 30 minutes on most days of the week.

American Dietetic Association; National Institute of Diabetes and Digestive and Kidney Diseases

JUST WHen yoU’Ve GoTTen THe hang of eating with diabetes, along comes a super- challenge: the holidays. It’s a time when food, family and fun all seem to conspire against your healthy resolutions. don’t despair, however. you won’t have to stay on the sidelines to maintain your healthy eating plan. According to the American diabetes Association and other experts, these simple adjustments can help keep you on track during the holidays.

b e f o r e t h e m e a l

• Get plenty of rest. Wearing yourself out can make it harder to control your glucose levels.

• curb your appetite by eating a low-calorie snack.

• If you’re the host, nibble on raw veggies while you cook. Add healthy options to the menu, such as whole-grain breads and fresh fruits.

• If you’re attending a potluck, bring along a healthy dish. That way you’ll have a tasty alternative to the rich foods.

d u r I n g t h e e v e n t • Take a deep breath and relax. The holidays can be stressful, and stress hormones can raise your blood glucose levels.

• Step away from the sweets. Standing near a bowl of candy may be too much temptation.

• Watch portion sizes. The holiday spirit—and large plates—can lead to oversized helpings.

• Be choosy. decide which foods you’ll eat, and keep the rest off your plate.

• drink water—it has no calories.

• eat slowly and savor each bite. It helps you eat less.

a f t e r Wa r d

• counteract any poor food choices by getting back to your healthy eating habits right away.

• Go for a walk. exercise can help keep your glucose levels on track.

doN’t take a holiday fRom exeRcise

Staying on track is easier if you focus on family and friends instead of food. It will help you eat right and also have a great time.

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