November is Diabetes Awareness Month. Around 38 million people across the country have diabetes, including around one out of every 11 Wisconsinites. According to the VisionServe Alliance’s Big Data Report on Older Adults, about 22% of people with vision loss over the age of 65 in Wisconsin have diabetes, compared to around 17% of those without vision loss. Healthy eating is a year-round practice, but the holidays can make it a challenge, and getting back on track afterward can be even more difficult. By mixing a few healthy eating habits in with your regularly planned holiday traditions, you can celebrate with your family and friends while continuing your healthy eating journey.
Kaitlyn Schobert of the UW Health Diabetes Educators Office says the best thing you can do to eat healthy is to keep things simple. While fresh vegetables are great, canned and frozen veggies are nearly as good and are easier to prepare. “You still get a lot of nutrients from canned or frozen vegetables,” Kaitlyn says. “You don’t need to worry about peeling and chopping and they can be added to basically any meal you plan on having.” While canned vegetables do tend to have higher sodium levels than fresh veggies, a quick rinse can remove much of that sodium and ensure you are getting vegetables in every meal.
Eating healthy is about having rounded, correctly portioned meals. While some people may look to eliminate something from their diet completely, like cutting nearly all carbs, Kaitlyn says it’s more important to make sure we are eating the correct amount. Instead of cutting out carbs, make them a smaller part of your meal and eat them with vegetables, fruit and protein. Don’t try to skip one of your daily meals either, as research shows that three meals a day can help keep your blood sugar low and help you manage your weight.
Of course, the holidays also mean sweets and desserts. Eating healthily does not mean you have to skip the pecan pie! If you’re making the desserts yourself, you can always add less sugar than the recipe calls for, or make a crustless pie. If someone else is making the dessert or it’s bought from the store, simply take a smaller portion. You can also satisfy your sweet tooth by finding healthier desserts for your holiday feasts, such as fresh fruit with whipped cream on top.
Finally, Kaitlyn says the most important thing to keep in mind over the holidays is to not be too hard on yourself. “The holidays can be a stressful time for people, so allow yourself some grace,” Kaitlyn says. “If you do overeat or don’t make the healthiest choices, remember that you still have the next day to get back on track. Your health is a larger picture, so don’t let one day get you down.”
If you’re looking for more information on how to eat healthy and easy, and find healthy food options for the holiday season, the American Diabetes Association website (ADA) is a great resource for recipes. And if you are new to vision loss and need help learning your way around the kitchen, the Council may be able to help. You can learn more about vision rehabilitation services on the Vision Services page of our website.
