A Thanksgiving Meal Plan For Diabetics

“A Thanksgiving Meal Plan For Diabetics” from diabetes.org:

We all know that food tends to be front and center on Thanksgiving Day. In fact, the majority of people eat well over 2,000 calories during their Thanksgiving meal. Think about it… between the appetizers, rich side dishes, and desserts – the calories can add up quickly, and so can the carbohydrates!

If you have diabetes or are trying to manage your weight, don’t let food stress you out this year. You can still enjoy the Thanksgiving feast and even some dessert (since it’s a special occasion). It just requires a little extra planning and self control on your part. Read on for more tips about how to create a healthy plate this Thanksgiving. We’ll also give you some examples of how to fit in a serving of your favorite holiday treat!

Create a Healthy Plate

One of the biggest problems that people have on Thanksgiving Day is portion control. Not only do we overload our plates with everything on the table, but we often go back for second and third helpings.

Remember that Thanksgiving is all about choices. Think about which dishes you can’t live without and which ones you don’t mind passing on. Then adjust portions to keep your carbohydrate and calorie count similar to what you usually eat at dinnertime.

When filling your plate, you can use the diabetes plate method as a guide to keep portions under control. From the start, you should only plan to fill your plate once instead of going back for more.

Navigating the Feast

Turkey is usually the central part of the Thanksgiving feast.

  • It is a high-protein food and has no carbohydrates. A portion is about 3-4 ounces, which is about the size of your palm.
  • Remove the skin on your turkey before eating it and choose white breast meat which is the leanest part of the bird.
  • Roast your turkey instead of deep-frying it. Roasting is a cooking method that requires little-to-no added fat. Just make sure you add some seasonings. Looking for a good turkey recipe? Try our Herb-Roasted Turkey this year!

The main ingredient in most stuffing recipes is bread, so it is high in carbohydrates and will need to be counted in your meal plan.

  • ½ cup of stuffing usually has about 15-30 grams of carbohydrate. Because it can vary, be sure to check the nutrition facts for your recipe.
  • Add extra non-starchy veggies like onions, carrots, celery, and mushrooms to your stuffing and use whole grain or 100% whole wheat bread.

Potatoes are another staple food on Thanksgiving Day. From buttery mashed potatoes to sweet potato casserole – these dishes can really pack in the carbohydrates, saturated fat, and calories.

  • Keep portions small, especially if there is a lot of added cheese, butter, or cream. One-half cup of mashed potatoes usually has about 15 grams of carbohydrate.
  • At the table, there’s no need to add a lot of extra sour cream or butter to your potatoes. Simply season them with a bit of freshly ground pepper or some trans-free margarine. Instead of sour cream, try non-fat Greek yogurt which is a much healthier alternative.
  • Sweet potatoes are especially flavorful on their own – there’s no need for alot of extra sugar or butter!
  • If you’re in charge of the potatoes this year, choose a “made-over” potato recipe that uses healthier ingredients. You can find some recipes right here on Recipes for Healthy Living like Sweet Potato Fries, Potato Casserole, or Herb and Olive Oil Mashed Potatoes.

Green Bean Casserole is also a very popular Thanksgiving side dish. You might be thinking this is a great option since green beans are a non-starchy vegetable. However, as with all casseroles, it can be packed with unhealthy fats and calories from ingredients like creamy soup, butter, and fried onions. Here are some tips when it comes to vegetable side dishes:

  • Fill half of your plate with non-starchy vegetables. Choose vegetable side dishes that include roasted or cooked vegetables without creamy sauces.
  • Offer to bring a delicious green salad for the occasion and serve the dressing on the side. A recipe you could try is our Green Salad with Raspberry Vinaigrette.
  • Season veggie side dishes with fresh herbs or onions and garlic. You can also put out some trans-free margarine for your guests to use if they want extra flavor.
  • Some other non-starchy vegetable side dishes that go great with a Thanksgiving meal are cooked carrots, steamed green beans, Sautéed Garlicky Spinach, Roasted Brussels Sprouts, Broccoli Almondine, or our Creamy Cheesy Cauliflower.

Cranberry sauce usually has a lot of added sugar and is dense in carbohydrates.

  • Just two tablespoons has almost 15 grams of carbohydrate.
  • If you absolutely cannot live without it, make sure you use just a tablespoon or two on top of your turkey. A little bit will go a long way!

Wondering how dessert fits into it all? Read our article on Fitting in Dessert.

Diabetic-Friendly Thanksgiving Side Dishes

Since November is National Diabetes Awareness Month and we have been featuring weekly recipes for DigItFarms’ CSA program, I thought it would be a good fit to feature some diabetic-friendly Thanksgiving Side Dish recipes. Below are some of the best looking recipes from diabeticlivingonline.com’s list. This is just a sample of the four recipes I thought looked the best, so check out the full article for a total of 22 ideas.

This Thanksgiving, show your loved ones how much you care by cooking up a nutritious holiday celebration. Choose from our collection of scrumptious diabetic side dishes to create an indulgent feast while keeping your eating plan on track. After all, Thanksgiving dinner is one of the most delicious meals we enjoy all year!

 

Scalloped Potatoes and Ham

Ingredients

  • 1/2 cup chopped onion
  • 1 1/2 cups fat-free milk
  • 3 tablespoons all-purpose flour
  • 1/8 teaspoon ground black pepper
  • 1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
  • 1 medium round red potato, cut into 1/4-inch-thick slices
  • 1 medium sweet potato, peeled and cut into 1/4-inch-thick slices
  • 1 medium turnip, peeled and cut into 1/4-inch-thick slices
  • 1/4 cup water
  • 8 ounces low-fat, reduced-sodium cooked boneless ham, cut into thin strips
  • Paprika

Click HERE for cooking directions.

Fresh Green Bean Casserole

Ingredients

  • 1 1/2 pounds fresh green beans, trimmed
  • 2 tablespoons butter or margarine
  • 3 tablespoons all-purpose flour
  • 1 tablespoon dry ranch salad dressing mix
  • 1/4 teaspoon ground white pepper
  • 1 1/2 cups fat-free milk
  • Nonstick cooking spray
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1 1/2 cups sliced fresh mushrooms
  • 1 cup soft whole wheat or white bread crumbs (1-1/3 slices bread)

Click HERE for cooking directions.

Rosemary Chive Parker House Rolls

Ingredients

  • 3 -3 1/2 cups all-purpose flour
  • 1 package active dry yeast
  • 3 tablespoons snipped fresh chives
  • 1 tablespoon snipped fresh rosemary
  • 3/4 cup water
  • 1/4 cup butter
  • 1 teaspoon sugar or sugar substitute* equivalent to 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1 egg
  • 1/4 cup mashed potatoes
  • 3 tablespoons butter, melted

Click HERE for cooking directions.

Buttermilk Corn Muffins

Ingredients

  • Nonstick cooking spray
  • 1 cup all-purpose flour
  • 3/4 cup yellow cornmeal
  • 1 tablespoon sugar or sugar substitute* equivalent to 1 tablespoon sugar (optional)
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1 cup buttermilk
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
  • 1 tablespoon canola oil
  • 1 tablespoon lower-fat stick margarine, melted
  • 1 teaspoon vanilla
  • 1/2 teaspoon butter flavoring

Click HERE for cooking directions.

Have a Happy Thanksgiving!

World Diabetes Day is November 14!

From the International Diabetes Federation:

World Diabetes Day (WDD) is celebrated annually on November 14. Led by the International Diabetes Federation (IDF), World Diabetes Day was created in 1991 by IDF and the World Health Organization in response to growing concerns about the escalating health threat posed by diabetes.

Activities and materials in 2015 will focus on healthy eating as a key factor in the fight against diabetes and a cornerstone of health and sustainable development.

https://www.youtube.com/watch?v=hKrCeiUuwDE

From diabetes.co.uk, “the theme of World Diabetes Day, from 2014 to 2016 will be healthy living and diabetes and this year, there’s a focus on starting each day right by having a healthy breakfast.” Here are the key messages that the International Diabetes Federation focused on during 2014:

1. ‘Investing’ in a healthy breakfast will reduce the global burden of diabetes, and save billions in lost productivity and healthcare costs.

2. Ensuring access to an affordable and healthy breakfast is essential to reducing the global burden of diabetes.

To supplement our usual CSA Recipe feature and keep in theme with the goal of this health holiday, here are a few diabetes-friendly breakfast recipes for you to try this month.