Holiday Tips

Staying in Control Over the Holidays
Eating healthy is the first step in controlling diabetes. Eat three meals a day at the same time each day. Do not skip meals. Eat about the same amount of food each day. Limit sugar and sweets. Eat less candy, dessert, pastries and jelly. Limit intake of fruit juice and drink sugar free beverages such as diet soda, water, Crystal Light, and unsweetened ice tea instead. Use Equal, Splendor, or Sweet-n-Low in place of sugar. “Control your intake of carbohydrates”, advises Dietician Jean Anderson, MS, RD, CDN, CDE, from Good Samaritan Hospital’s Nutrition and Food Service. Anderson says “You can celebrate the holidays in a healthy way”. Carbohydrate is the main nutrient that affects blood sugar levels. All the carbohydrate you eat is turned into sugar by your body. Therefore, it is important to control the amount of carbohydrate you eat a day. You should eat about 60-75 grams of carbohydrate at each meal.

Common Sources of Carbohydrates

Fruit and fruit juiceBread, cereal, pasta, riceStarchy vegetables which include potatoes, corn, and peasMilk, yogurt, puddingBeans and lentilsDesserts, candy, ice cream, doughnuts, and pastries

Become More Active

Regular exercise is an important part of your diabetes care as exercise can help lower your blood sugar levels. The type and amount of exercise that is right for you should be discussed with your doctor before starting an exercise program.

Reduce Your Intake of High Fat Foods

Cutting back on your intake of high fat foods can reduce your body weight and cholesterol levels. Reduce intake of fried foods, bacon, sausage, luncheon meat, gravy, sour cream, cheese, egg yolks, and margarine/butter.

Increase Your Intake of Non-Starchy Vegetables

Vegetables are low in carbohydrates and high in fiber. Add vegetables to meals for variety and to help fill you up. Try some of the following vegetables: asparagus, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cucumbers, green beans, lettuce, onions, spinach, tomato juice, tomatoes, yellow squash, turnip, zucchini, etc.

Eat More Fiber

Fiber can help slow the rise in blood sugar following a meal. To get more fiber in your diet, eat at least five servings of fruit and vegetables a day, choose whole grain bread and whole grain cereal and eat more beans or legumes.

Limit Your Intake of Alcohol

Drink alcohol only with permission of your doctor. Never drink alcohol on an empty stomach.

Know Your Blood Sugar Levels

You should check your blood sugar levels on a regular basis.

Blood sugar goals:

Before a meal: 90-130mg

Two hours after a meal: less than 180 mg

Bedtime: 110-150 mg

Holiday Eating

Food is a big part of our holiday celebrations, and we eat with our eyes. Make wise food selections, and continue to eat consistent meals of the same amounts. Remember to take leftovers home for enjoyment the next day. If you are interested in additional diabetes education, you can contact the Diabetes Care Center at (631) 376-3166. Individual counseling with a registered dietician diabetes educator is available as well as group classes.

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Good Samaritan Hospital Medical Center is a 537-bed (including 100 nursing home beds), voluntary, not-for-profit hospital located in West Islip. The Medical Center, which has 4,000 employees and more than 700 physicians on staff, had 29,000 patient admissions and more than 85,800 emergency room visits in 2006. Good Samaritan is a member of Catholic Health Services of Long Island. Visit our website at www.good-samaritan-hospital.org. Good Samaritan provides approximately $20 million in community service and charity care each year. The Medical Center supplies residents with the tools necessary to maintain good health. This includes community lectures, screenings, health fairs and other community programs and services.