Healthy holiday eating tips from Columbia Basin Health Association

MATTAWA — November is a great month for diabetes awareness, because it’s right before the holidays, Columbia Basin Health Association Registered Dietitian Karlee Kerr believes.

“We start out with our Thanksgiving celebrations in November and then quickly jump into holiday celebrations with office and church parties, family gatherings and Christmas dinner culminating with New Year festivities,” Kerr said.

All of these events revolve around food – often sugary and high carb foods. Kerr said this is a particularly difficult time for diabetics.

It is estimated that nearly 30 million children and adults have diabetes; another 86 million Americans are pre-diabetic. This disease costs the American public an estimated $245 billion annually.

“We can’t ignore the seriousness of this disease,” Kerr said. “However, there are things we can do to take care of ourselves and still enjoy holiday festivities.”

It all starts with awareness and moderation. Kerr advises people, especially diabetics, to stay on track with healthy eating by focusing on lots of non-starchy vegetables, which are usually available as raw veggies for dips and in side dishes.

“Head for the veggie trays, side salads and cooked vegetables,” she said.

Starchy foods are plentiful during the holidays with bread, potatoes, pie, stuffing/dressing, pasta dishes, cookies and other desserts on many buffet tables.

“We tell our patients to practice moderation in their eating so they don’t feel deprived and miserable,” Kerr said. “Ask yourself what foods mean the most to you and then make choices to cut down on something else in order to have that special dish. You might choose to eat a sweet potato dish instead of the bread and pasta.”

Sweets abound during the holidays.

“They are everywhere!” Kerr said. “Sweets have a lot of carbohydrates. So you will want to keep portion sizes small.”

You can substitute a small portion of dessert for the grain/starch section of your plate, or for the fruit or dairy on the side. For example, if you want a small serving of pumpkin pie, don’t eat a dinner roll or potatoes during the main course.

“I will be happy to talk to you about your holiday eating plans,” Kerr said. “Just give me a call by dialing 509-488-5256.”