As COVID-19 restrictions loosen and Americans continue to get vaccinated, you may safely enjoy one of life’s simple pleasures again – an outdoor gathering with family and friends!
Many of life’s celebrations involve food, and it is possible to partake while also managing your diabetes. Here are a few helpful tips to keep in mind:
Plan your plate! As always, aim to fill ¼ of your plate with protein, ¼ of your plate with carbohydrate, and ½ of your plate with non-starchy vegetables. Being mindful of this can help you to enjoy your favorite foods in portion sizes that promote a stable blood sugar level!
Need a refresher on what foods fall into each group to maintain a balanced plate? Check out our blog post here: https://blogs.cornell.edu/ccesuffolkfhw/2019/02/01/five-tips-for-getting-started-with-diabetes-meal-planning/
If you are hosting a gathering, try keeping balanced food groups in mind when planning dishes to serve. If you are attending someone else’s gathering, it’s beneficial to bring a dish with you that you enjoy and can rely on to help keep your plate balanced. Better still, you will certainly impress your host if you bring enough to share!
Here are some tasty ideas:
Lettuce wraps – If burgers, tacos, burritos, sandwiches (or really any other bread wrapped item) are on the menu, replacing the bun or tortilla with two large pieces of lettuce can be a tasty way to reduce your carbohydrate intake. This is a great option if you want to taste the sandwich while also being able to enjoy a starchy side dish such as corn, potato salad or beans.
Roasted or grilled non-starchy vegetables – Prepare a side dish of your favorite low carbohydrate vegetable. A small amount of olive oil and seasoning help to make a delicious dish. Some options include peppers & onions, zucchini, broccoli, carrots, or brussel sprouts. Serving vegetables on kebab skewers adds an exciting element to presentation!
Salad – A fresh salad is a great side dish, full of vitamins, minerals and fiber. Try making one with your favorite lettuce or baby spinach and plenty of fresh vegetables. Be sure to choose a dressing with no added sugar, or make your own.
Watermelon & feta cheese – If you like sweet and savory combinations, try pairing watermelon and feta. The sweetness of the watermelon is balanced by the salty flavor of the feta – AND the carbohydrates in the fruit are balanced by the protein in the cheese!
Sugar free gelatin – Free from carbohydrates, a serving of sugar free gelatin can be a refreshing option.
Greek yogurt and berry treat – Layer unsweetened Greek yogurt, instant oats, and fresh berries for a colorful and protein-packed dessert that will not only be satisfying, but help to keep your blood sugar from rising too quickly.
Remember, it is important to stay hydrated, especially if you are spending hours outside. Be sure to drink plenty of water and monitor for any signs or symptoms that your blood sugar may be too low or too high.