50+ Lifestyles

Diabetes-Friendly Foods for the Holidays

By Nina Struss, RDN, LDN
Hy-Vee Registered Dietician
(309) 787-0273
nstruss@hy-vee.com

The holidays are a time to gather with friends and family and — let’s be honest — enjoy all of your favorite holiday foods! But for someone with diabetes, the worry over calories and carbohydrates can cause a lot of unnecessary stress. Your Hy-Vee dietitians have tips to help you enjoy your holiday favorites while keeping blood sugar stable.

First of all, a plan of attack is crucial. Keep the MyPlate™ method in mind as you fill your plate. Start by filling half the plate with non-starchy vegetables without added creams, sauces and butter. If you’re having a hard time finding enough vegetables to fill this half, think about adding fruits. Moving on to the rest of the plate, a quarter can be filled with starchy vegetables or grains—choose whole grains whenever possible. And finally, the last quarter of the plate should be filled with lean protein.

If you are the guest at the holiday feast, call the host to find out the menu, and consider offering to bring a side to share — the recipe below would be a tasty addition to the
buffet. Walking or being active with your friends and family members after a large meal can also help to stabilize blood sugar levels. Even with the best of intentions, things don’t always go according to plan, so try your best and remember that tomorrow is a new day!

Here is a delicious recipe to add to the menu, or bring to holiday gatherings.

Brussels Sprouts
with Chestnuts & Sage
Serves 12 (1/2 cup each).

All you need:
2 pounds Brussels sprouts, trimmed and halved
1 tbsp butter
1 tbsp extra-virgin olive oil
3 tbsp reduced-sodium chicken broth
¾ cup coarsely chopped chestnuts (about 4 oz; see Tip)
2 tsp chopped fresh sage
½ tsp salt
Freshly ground pepper, to taste

All you do:
1.  Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, 6 to 8 minutes. Drain well.
2.  Melt butter with oil and broth in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 8 hours.
Tip: You don’t need to prepare your own chestnuts for this dish. Cooked and peeled chestnuts are available in jars at this time of year. Look for them in the baking aisle or near other seasonal food items.

Nutrition Facts per serving: 68 calories, 3g fat, 1g saturated fat, 3mg cholesterol, 117mg sodium, 10g carbohydrate, 3g fiber, 2g protein.
Source: Eating Well, Inc.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Nina Struss represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. She is a member of the Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association).
She can be reached at (309) 787-0273 or at nstruss@hy-vee.com.