Eating Healthy for the Holidays: Adapting Traditional Easter Dishes to Be Diabetic-Friendly
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Eating Healthy for the Holidays: Adapting Traditional Easter Dishes to Be Diabetic-Friendly

The Easter season is a beautiful time to gather over a festive holiday meal with your friends and family. Unfortunately, many classic Easter dishes are high in refined carbohydrates, sugars, saturated fats, and other ingredients that can affect your blood sugar and diabetes risks. Thankfully, eating healthy for the holidays is more than possible. A few easy ingredient swaps can help you rethink your traditional Easter meal and make it diabetes-friendly without sacrificing the flavors you crave. 

The Importance of Portion Size

Before we get into savvy Easter ingredient swaps, let's first discuss portion size. Portion size is crucial for anyone living with diabetes, even at what would otherwise be an indulgent Easter meal. It's all about keeping ingredients in the right ratio, reports the U.S. CDC. For example, some Easter treats like chocolate are okay in small portions, but filling up your plate with chocolate cake should be avoided. The CDC recommends that seniors fill half their plates with non-starchy vegetables. A quarter of the plate should be lean protein, and the rest of the portion can be foods that are higher in carbohydrates.

How to Have a Diabetes-Friendly Easter Meal: Plan Ahead

Having a game plan matters when hosting a diabetes-friendly Easter meal. Knowing common ingredients to avoid is key to eating healthy for the holidays. Highly processed sugar, flour, and corn syrup will raise your blood sugar levels and can be substituted for healthier alternatives. Preparing and educating yourself ahead of time also helps reduce stress, as it gives you time to plan out portion sizes so you're not guessing at the dinner table. What many seniors don't realize is that stress can trigger a rise in your blood sugar

Use Mashed Cauliflower Instead of Mashed Potatoes

Mashed potatoes are a staple of the Easter meal. However, potatoes are high in carbohydrates, which can raise your blood sugar levels. Instead, try swapping mashed potatoes for mashed cauliflower. You can even try a 50/50 mix of cauliflower and potatoes. This low-carb alternative is just as creamy and delicious as traditional mashed potatoes. You can also add herbs and spices to give your cauliflower that same comforting flavor.

Think Beyond Glazed Ham

Easter ham is often slathered in butter and honey or brown sugar, which can all increase your blood sugar levels. To reduce your sugar intake, try brining and baking a turkey instead. If turkey isn't your thing, a delicious lamb roast is a great alternative. Brining and marinating your meat is a great way to make it tender and flavorful without all the added sugar and fat.

Use Whole-Grain Dinner Rolls Instead of Hot Cross Buns

Hot cross buns are a traditional Easter treat, but they can be quite sugary. To get the same fluffy texture, try using whole-grain dinner rolls instead. If you're still craving something sweeter when making homemade buns, you can use natural sweeteners like applesauce for the same delicious taste.

Use Plant-Based Alternatives to Heavy Cream and Butter

Many Easter dishes use cream and butter to add flavor. To stay within your diabetes-friendly meal plan, try using plant-based alternatives like pureed avocado, applesauce, mashed banana, and sugar-free Greek yogurt instead. These ingredients are all great substitutes for traditional cream and butter and can add just as much flavor to your meal.

Focus on High-Fiber Sides

High-fiber sides such as leafy green salads, brussels sprouts, green bean salads, and roasted vegetables are ideal. Focusing on sides low in carbs and sugar sides will help keep your blood sugar levels in check.

Resources for Diabetes-Friendly Easter Meal Ideas

If you're looking for even more ideas to make your Easter meal diabetes-friendly, there are plenty of great online resources out there. Popular diabetes blogs, websites, and forums have plenty of recipes, meal plans, and tips for diabetic individuals. Examples include the Diabetes Food Hub from the American Diabetes Association, EatingWell magazine's Easter recipes, and the Food Network's guide to Easter meals for those with diabetes

Senior Helpers Burnsville Offers Personalized In-Home Care

At Senior Helpers Burnsville, we understand how important eating healthy for the holidays is when managing diabetes. Senior Helpers Burnsville's in-home care offers personalized services tailored to your needs, including grocery shopping, meal planning, and diabetes management.  Live the life you want with the support of our licensed and trained professional caregivers. Contact Senior Helpers Burnsville today to learn about how we can help seniors throughout Burnsville, Saint Paul. Cottage Grove, and Hastings, MN.