Having diabetes doesn’t mean you have to miss out on the tempting food at summer parties and picnics.
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Registered dietitian Cheryl Reitz, of Cleveland Clinic’s Endocrinology & Metabolism Institute, says that although warm weather celebrations can be challenging for both adults and children with diabetes, there are strategies to help you make nutritious food choices.
Food choices a balancing act
“It’s important to balance a meal correctly with one quarter of your plate from lean protein, one half from non-starchy vegetables and one quarter from starchy sides,” Ms. Reitz says. “This provides an easy way to lower your carb intake at a meal, adds volume to fill you up, helps lower the fat content of the meal and helps control those after-meal spikes in blood sugar.”
She also suggests going easy on sauces such as sweet and sour, barbecue or teriyaki. Just 3 tablespoons can have as many carbs as a slice of bread or piece of fruit.
Instead, consider bringing a healthy dish such as a salad or seasonal vegetable to a party. “If you focus on eating healthier options,” Ms. Reitz says, “it’s easier to include treats such as an extra starchy side or a dessert.”
More tips to keep you on track
Other strategies to stay on track at summer parties include:
- Eating a salad beforehand to decrease hunger and avoid overindulging
- Drinking water or diet beverages to additionally limit calories and carbs
- Getting more physical activity that day to help maintain better blood sugar control
Summer fruits and veggies make it easier
Ms. Reitz says the abundance of fresh fruits and vegetables during the summer makes it easy to eat more of them. Four quick facts:
- It takes 3 cups of raw or 1-and-1/2 cups of cooked non-starchy vegetables to equal the same amount of carbs in a single slice of bread
- Fresh fruit is a great substitute for baked sweet treats
- Some fruits have a higher fiber content than others — for more fiber, eat 3/4 cup of berries, 1 cup of melon or a small apple, orange, peach, pear or nectarine that fits in the palm of your hand
- Serving sizes can be deceiving; for example, grapes and cherries should be eaten in moderation — just 10 grapes and 12 cherries equal 1 serving
Eating a balanced diet is the best plan if you have diabetes, Ms. Reitz says. But you can be healthy and have fun at the same time. Incredible Italian Dip and Tortellini-to-go Salad (from You Can Eat That! Awesome Foods for Kids with Diabetes by Robyn Webb are healthy and tasty recipes, perfect for grown-ups and kids alike.