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Holidays, Families Together, and FOOD!

In 2014 according to the Center for Disease Control and Prevention (CDC):

More than 29 million people in the United States have diabetes, and one in four people with diabetes doesn’t know he or she has it.

Another 86 million adults – more than one in three U.S. adults – have prediabetes. Without weight loss and moderate physical activity, 15 percent to 30 percent of people with prediabetes will develop type 2 diabetes within five years.

If you or a loved one falls into either of these groups the holidays can be challenging.

Here are some tips:

Follow the Diabetes Plate

Create new traditions- plan a holiday walk, play family games, or have healthy recipe and cooking contest!

Try simple food swaps: 

  • Replace full fat sour cream with non-fat plain greek yogurt for dips
  • Add celery, apples, carrots and onions to your stuffing
  • Choose whole grain rolls instead of white rolls
  • Use less sugar in your pies

Bring veggies- either your own casserole dish, a salad, or cut up.

Eat a small light meal before the party.

Plan ahead for sweets- skip the rolls, serve yourself smaller portions of sweet potatoes, mashed potatoes, or stuffing. Balance your carbs to make room for your favorite dessert.

A snapshot of diabetes in the United States

Source:http://www.diabetes.org/mfa-recipes/tips/2016-11/10-ways-to-plan-healthier-holidays.html

Resource: http://www.cdc.gov/diabetes/pubs/statsreport14/diabetes-infographic.pdf