Healthy Eating For Diabetics
The holidays are fast approaching and that means friends, family and food. Holiday parties and seasonal cheer provide the perfect opportunity for an overload of eating. For those party-goers counting calories or fat grams, this time of year can be quite challenging. But for people with diabetes, it can be a time of frustration and stress, especially when holiday foods don’t fit into their modified diet.
“Diabetes affects 16 million Americans, almost one out of every 17 people,” said Carlton Lancaster, MD, medical director of the Diabetes Treatment Center at Hamilton Medical Center. “Diabetes is a disease related to the body’s ability to convert sugar into energy and successfully managing diabetes is very dependent on maintaining a very specific meal plan and exercise regimen.”
There are two primary types of diabetes, Type 1 and Type 2. In Type 1 diabetes, the body does not make insulin; therefore, it must be injected into the body to live. Type 2 diabetes is caused by the body’s inability to make enough or properly use insulin. One of the most important parts of controlling diabetes is maintaining a healthy, balanced diet. Meal planning is essential for good diabetic control since food, activity and medication work together to control blood sugar levels. During the holiday season this can be somewhat of a challenge.
“Attending holiday parties is fun but can be somewhat trying for people with diabetes,” said Sheila Holcomb, a certified diabetes educator and director of the Diabetes Treatment Center at Hamilton Medical Center. “There is such a temptation to try delicious treats but those with diabetes must be extra cautious about what they eat.”
Although special holiday treats do not have to be avoided totally, Holcomb recommends the following tips for making healthy eating decisions while celebrating this holiday season:
? Plan Ahead: Plan what you want to eat and how the carbohydrates and calories fit into your daily meal schedule. This may include calling ahead to find out what will be served and developing a personal menu for yourself.

? Eat Before You Go: Eat a healthy snack such as vegetables or a salad before you go so you will not be tempted to over indulge.

? Maintain a Positive Attitude: Don’t put additional stress on yourself if you don’t meet your goals. Simply adjust your eating habits at the next event and/or plan additional exercise time.

? Control Portions: Try selecting small portions of items that might not be ideal. And don’t forget to mix in a few items that are low in fat, sugar and salt.

? Use Substitutes: By using substitutes calories and fat can be cut out of favorite holiday recipes.

? Exercise: Spend extra holiday hours exercising. Increase your activities by raking leaves, taking steps instead of elevators, walking the dog or playing with the kids.

“By planning ahead and remember the basics of meal planning, holiday cooking can be very enjoyable for people with diabetes,” said Holcomb. “Fitting holiday foods and eating times in to your normal schedule is very important. Remember, at holiday gatherings the conversation and merriment are the focus of the season, not the food and drink.”

Spiced Turkey Roast
Preparation Time: 15 minutes 6 Servings/Serving Size: 3-4 ounces
Exchanges: 4 Very Lean Meat Calories: 155
Calories from Fat: 23 Total Fat: 3 g
Saturated Fat: 1 g Cholesterol: 75 mg
Sodium: 65 mg Carbohydrate: 4 g
Dietary Fiber: 1 g Sugars: 2 g
Protein: 28 g


1 1/2 lb boneless turkey roast 2 tsp olive oil
2 tsp cinnamon 2 tsp cloves
1 tsp allspice 1 Tbsp coarsely cracked peppercorns
1 cup washed fresh cranberries 2 cups water
2 Tbsp orange juice 1 Tbsp cornstarch or arrowroot
2 Tbsp water

Preheat the oven to 350 degrees.

1. Place turkey roast in a roasting pan, and rub with olive oil. Combine the cinnamon, cloves, allspice, and peppercorns and rub over the turkey. Place the turkey in the oven and roast for about 1 hour until juices run clear.
2. Make a sauce by combining the cranberries and water in a saucepan and bringing to a boil. Lower the heat and cook until cranberries begin to pop. Add the orange juice. Combine the cornstarch or arrowroot with water and add to the sauce. Cook until thick. Serve the sauce with the sliced turkey.

Herbed Garlic Mashed Potatoes
Roasting a head of garlic is easy and brings out that good garlicky flavor.
Preparation Time: 15 minutes 6 Servings/ Serving Size: 1/2 cup
Exchanges: 1 Starch 1 Monounsaturated Fat
Calories: 126 Calories from Fat: 44
Total Fat: 5 g Saturated Fat: 1 g
Cholesterol: 1 mg Sodium: 58 mg
Carbohydrate: 18 g Dietary Fiber: 1 g
Sugars: 5 g Protein: 3 g

1 head garlic, with some of the top sliced off to expose the cloves
1/2 cup low-fat, low-sodium chicken broth
3-4 medium russet potatoes, peeled and cubed
1 cup warm skim milk 2 Tbsp olive oil
1 Tbsp minced thyme 1/2 tsp minced rosemary
fresh ground pepper and salt to taste

Preheat the oven to 350 degrees.
1. In a small casserole dish, place the whole head of garlic and the broth. Cover the casserole and roast in the oven for 1 hour. Remove dish from the oven and set aside.
2. Meanwhile, prepare the potatoes. Boil the cubed potatoes in water for about 20 minutes, until soft. Drain. With electric beaters, add the warm milk and olive oil. Whip until potatoes are fluffy. Add the herbs.
3. Take the garlic and gently squeeze out the garlic from each of the cloves,
leaving behind the skins. Add all the garlic pulp to the potatoes. Whip again. Season with pepper and salt.

Warm Apple Cinnamon Cobbler

Preparation Time: 20 minutes
6 Servings/Serving Size: 1/2 cup fruit filling, 1 2-inch biscuit Exchanges: 2 1/2 Carbohydrate
1 1/2 Monounsaturated Fat Calories: 258
Calories from Fat: 92 Total Fat: 10 g
Saturated Fat: 1 g Cholesterol: 1 mg
Sodium: 83 mg Carbohydrate: 41 g
Dietary Fiber: 4 g Sugars : 23g
Protein: 4 g

Apple Filling:
4 medium baking apples, peeled and sliced thin 1 cup water
2 tsp cinnamon 2 Tbsp cornstarch or arrowroot
1/4 cup fructose

Biscuits:
1 cup whole wheat pastry flour 1 tsp baking powder
1/4 cup canola oil 1 Tbsp honey
1/2 cup low-fat buttermilk

Preheat the oven to 375 degrees.
1. Cook the apple filling ingredients in a large saucepan over medium heat until apples are soft and mixture is thickened, about 10 minutes.
2. Pour the apple mixture into a casserole dish.
3. Prepare biscuit dough by combining the whole-wheat pastry flour and baking powder. Add the oil and stir until it is well distributed. Add the honey and buttermilk. Stir with a fork until the flour mixture is moist. Add additional milk, if necessary.
4. Drop the biscuit dough by tablespoons on top of the apples.
Place the casserole in the oven and bake for 20 minutes until biscuits are golden brown. Serve warm.

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