As the holiday season approaches, families across the Portland metro area eagerly await the joy of family gatherings, gift exchanges, and, of course, festive meals. While these traditional holiday experiences are filled with love and cheer, they often present a significant challenge for senior loved ones living with diabetes.
You can navigate this festive season without compromising your loved one's health. Learn some practical ways to accommodate traditional holiday dishes into a diabetic-friendly menu and other tips to make this holiday season not just festive but also healthy for your senior loved ones.
Tweak Traditional Festive Dishes
The holiday season is synonymous with rich, hearty dishes. However, many of these traditional foods pack a punch in terms of sugar, sodium, and unhealthy fats—problematic ingredients for diabetic seniors. The key is to make necessary tweaks to these recipes to make them more diabetic-friendly. Here are some strategies to help.
Use Diabetic-Friendly Substitutes
Creating a diabetic-friendly menu for the holidays doesn't mean you have to compromise on taste or tradition. With a few smart substitutions, holiday recipes can be delicious and healthy. For instance, you can prepare a green bean casserole using fresh green beans and low-sodium cream of mushroom soup or a pumpkin pie using a sugar substitute for the filling and a whole-grain crust.
Don't forget to include heart-healthy fats and fiber-rich ingredients in your meals to help regulate blood sugar levels, such as avocados, nuts, seeds, and whole grains.
Instead of using sugar, consider using natural sweeteners or sugar substitutes while baking. Also, be mindful of high-sodium ingredients like processed meats, certain cheeses, and canned goods. Where possible, opt for fresh produce instead.
Manage Portion Control
It's natural to pile the plates high during holiday meals, but this can lead to overeating and unbalanced meals. Encourage your senior loved ones to fill up on vegetables and lean proteins first, and then add smaller portions of starchier dishes and desserts.
One effective technique is to use smaller plates, which can give the illusion of a full plate while actually taking less food. And encourage your loved one to take their time. It takes our brains around 20-30 minutes to register satiety, so eating slowly can help prevent overeating.
Encourage Exercise
The holidays aren't just about food; they're also about maintaining overall health, which includes staying active. Regular exercise is crucial for managing diabetes as it helps lower blood sugar levels and boosts overall health. While it's easy for seniors (and the rest of us) to ignore exercise routines during the holiday celebrations, try incorporating physical activity into the festivities. Coordinate a family walk after dinner, or arrange for simple indoor games that require movement.
Just be sure your senior loved one checks in with their healthcare provider before embarking on new physical activities.
We're Here to Help!
At Senior Helpers Portland West, we're here to support you in catering to the unique health needs of your diabetic senior family members. We offer a range of services, including meal planning, self-care tasks, and physical activity assistance, that make the lives of seniors—and their caregivers—easier and healthier. Regardless of whether you're in Portland, Beaverton, Hillsboro, or Lake Oswego, let us be a part of your healthier and happier holiday season. Contact us today and let's kick-start your preparations for a diabetic-friendly holiday season.