Thanksgiving Dinner: Diabetes-Friendly

The holidays are quickly coming up and this fills me with excitement – It feels extra magical this year! The title of this post includes “Diabetes-Friendly” because it is National Diabetes Month. Here are tips on managing health and happiness over the holidays, and a complete menu with recipes!

This is not a special menu for individuals with diabetes only, it is real food – nutritious and delicious food – that everyone at the table can enjoy. Everyone’s portions and plates will look different, but we can eat from the same menu. I hope this helps reduce anxiety around food, and also helps you feel empowered with your choices. I hope it helps increase enjoyment of Thanksgiving! One day doesn’t cause your A1C to sky rocket, but diabetes does not take the day off for a holiday – It is something that needs cared for every day, every meal. Let’s get a game plan for your plate and improve our mindset before the holiday(s)!

If you are in the Huntington-area, there are professionals and services available to help you better equip yourself with the knowledge and tools to manage a healthy lifestyle and diabetes.

Diabetes

Here’s a handout I made to give a quick glimpse into diabetes – It is to show the importance of prevention or proper management after diagnosed. Nutrition is a big part of the puzzle to properly preventing, or managing, and I encourage dietitians to be part of someone’s diabetic healthcare team for that reason!

Blood sugar, or blood glucose – These terms are interchangeable. This means the level of glucose in your blood. Glucose is the most simple form of sugar broken down and is the main source of energy for your body. This is what is monitored with diabetes. This can be monitored at home and when your blood is drawn for lab work.

A1C – This is a measure of your blood glucose average over the last three months. This is used to diagnose diabetes.

Diabetes – A disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine (Definition from Oxford Languages)

Nutrition and Diabetes

Carbohydrates need to be monitored with diabetes because they digest most quickly into glucose, and therefore affect blood glucose the most. When choosing carbohydrate sources, try to include more fiber (plant foods) and less added sugar (especially added sugar from high fructose corn syrup). Amount and type of carbohydrates consumed will vary based on an individual’s type of diabetes, medications used, activity level, sleep quality, age, gender, and other factors. It is not one-size-fits-all.

Carbohydrates can be measured with grams. Grams of carbohydrates per serving can be found on the nutrition label of food packages. On the menu and handout, grams of carbohydrates are displayed and 30, 45, and 60-gram carbohydrate meals are used as examples. You can take this information and apply it to your needs.

Protein helps stabilize blood glucose after meals, it helps prevent large fluctuations. The best protein sources include meat, seafood, eggs, and cheese. Protein can also be found in plants like beans, nuts, and seeds – These also contain carbohydrates and fiber.

Fat also helps stabilize blood glucose after meals, and promotes satiety. A little fat goes a long way and typically isn’t hard to find. In this menu, the top fat sources are: Bacon, olive oil, heavy whipping cream, and sour cream.

Prepare A Little, Be Mindful A Lot

We must pause and think about the goodness. What are you thankful for?

Being mindful aids in reducing stress. Here are some tips that may be helpful:

• If you aren’t preparing the whole meal yourself, bring a dish that contains protein and/or fiber to make sure you have what you need. As long as you have a good protein source (meat, eggs, cheese, fish), and a non-starchy vegetable (broccoli, salad, carrots, celery, brussel sprouts, etc.) – You can add in the extras and have a balanced meal. Easy appetizer? Sliced cheese, olives, vegetables, and roasted nuts or deviled eggs.
• Please enjoy the people and things around you – The smells, the flavors, eat slow, listen to the conversations, and appreciate the things in your life that make you feel grateful. It’s been a long year for many people, don’t rush or stress away this holiday!
• Start the day ahead – Meaning don’t dig yourself in a hole before dinner arrives. It is not a good idea to “save up” calories and carbohydrates for a big meal at the end of the day, our body does not work like that – We need nutrition and carbohydrates in consistent amounts throughout the day, especially when consuming medication with diabetes. Consume a balanced breakfast (including protein and fiber), drink water, and move your body if you’re able. Anything from doing the dishes, cleaning the house, chasing kids around, to joining a Turkey Trot 5K count as moving your body!

The Menu and Meal Building Examples

Click download to save and/or print for yourself!

Behind The Menu

I have put together a menu for Thanksgiving that is diabetes-friendly, but really it is great for anyone! Here is what I based the menu around:

• For individuals with diabetes: Less than 60 grams of carbohydrates per meal. The menu is adaptable, you can mix-and-match based on your carbohydrate needs! See handout.
• The plate should include adequate fiber, protein, and fat.
• The plate should include a variety of flavors and colors, utilizing fall produce and spices.
• No “special” ingredients that are costly – Example: Sugar substitutes, protein powders, or products sold under a specific diet plan (“keto bread”). Not everyone has access to these.
• No highly processed foods that contain hydrogenated oils or high fructose corn syrup.
• Budget-friendly, or easy options to sub for reduced cost.
• Easy to prepare: Three oven options (chicken, stuffing muffins, and Brussels sprouts), one menu item to prep completely ahead (pumpkin pie and homemade whipped cream), and one stovetop option (cranberry-pear sauce). No fancy equipment needed. Easy clean up. Stuffing muffins can also be made ahead of time and consumed at room-temperature.
• … Tastes good!

The Recipes

• Quick and fruity side dish to get in the rich color, flavor, and nutrients of cranberries! Cranberry-Pear Sauce | Honey can be reduced or eliminated for less carbohydrates and lower, or no, added sugar. https://www.skinnytaste.com/cranberry-pear-sauce/

• Pre-Portioned Side – Have the real thing with our carbohydrate sources, just be mindful of how much! Psst… There’s whole grains and nutritious vegetables and herbs in these too. Muffin Tin Stuffing | https://www.skinnytaste.com/stuffing-muffins/

• A non-starchy, green vegetable for a side. Don’t worry, it includes some bacon! Balsamic Brussels Sprouts | https://www.allrecipes.com/recipe/274676/balsamic-roasted-brussels-sprouts-with-bacon/

• Dessert! Crustless Pumpkin Pie with a homemade whipped cream: https://chocolatecoveredkatie.com/crustless-pumpkin-pie/ | Homemade Whipped Cream: Just whip heavy whipping cream in a food processor or with electric beaters until thickened, add in a dash of cinnamon and a teaspoon of vanilla extract for extra flavor without added sugar. Mmm!

• The protein! Maudeen’s Chicken is what my Mom fixes every year for Thanksgiving. You can tell it’s good by how this recipe looks! For this menu and demonstration, I chose to roll the chicken in parmesan instead of bread crumbs to keep the protein choice to 0g of carbohydrates. However, you are in control of how lightly or thick you roll the bread crumbs – They can fit on your plate too because now you know how to balance it all! #BuildYourMeal

• Alternative to Brussels sprouts: Crockpot or Instant Pot Green Beans. These can also be made on the stovetop. This is a less expensive option for a non-starchy vegetable (I used frozen green beans), and frees up a space in the oven if needed. For Crockpot: 8 hours on low. https://spicysouthernkitchen.com/instant-pot-southern-green-beans/

Video of Cooking Demo and Diabetes Conversation

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Contact

HIMG Nutrition Services: MeredithWellman@uhswv.com | 304-399-2275 | Referral form available upon request