The festive season has begun, we just finished Dussehra and now are gearing ourselves for ‘Diwali, an occasion to celebrate victory over defeat.
Diwali is known as the ‘festival of lights’ however, it is also a food extravaganza which can make life difficult for people with diabetes. Like many other celebrations all over the world, food plays a central role in this festival as well. But the celebratory food can provide challenges for blood glucose control.
Exchanging gifts, sweets and dried fruits, inviting guests for dinner parties is also an important aspect of this festival. Meals are often set buffet style and the guests are tempted to eat more. Diet is one of the things that is the hardest to manage during such times as it is so traditionally and culturally bound. Temptations to eat poorly during Diwali will always be there but there are many ways to overcome them and EAT SMART THIS DIWALI
So here are the tips:
- Control the portion: Let’s take an example of our favorite laddu. I would call it balls of sugar, butter, and some flour. One Laddu can give you around 300 kcal, 15g of fat and 13g of sugar. It is best to limit the number of laddus you have and control your portions.
- Make your own sweets: Making your sweets at home so that you can best control the ingredients and the amounts that go in and have some healthy choices to eat.
- Go with the GPRS rule: We all follow this on our mobile, however, ever thought of following this rule in cooking? GPRS stands for Grilled, Poached, Roasted and Steamed. All the healthy cooking methods which have a minimum usage of fat! Get started your cooking with GPRS.
- Use skim milk or low-fat milk: This will help you keep a watch on the calories consumed. Remember that 1 g of fat is going to give us 9 kcals.
- Let the calories consumed be directly proportional to exercise done: During the festivals, we tend to have calorie dense foods rich in fats and sugar, so exercising more will help to burn out the extra energy.
- Increase the frequency of SMBG even in a festive mood: Since majority of the food items from the ‘restricted’ and ‘to avoid’ lists will be included in the festive season, self-monitoring of blood glucose (SMBG) with increased frequency than usual will be helpful to keep a check on your target glucose levels.
- Follow your daily meal plan throughout the day: Sometimes people tend to eat less during the day, prior to a party to reduce their total calorie intake for the day. But this can be a poor strategy, as you tend to overeat at the party. Hence, kindly plan your meals distributing their calorie intake beforehand.
- Consider a low fat snack prior to the party: This will ensure that you do not arrive at the party very hungry and overeat the rich festive food.
- Follow the plate method while you enjoy celebratory meals: Fill half of your plate with non-starchy vegetables, a quarter plate with protein and the remaining quarter with whole grains. You can now have a small serving of sweet with it. This will help you manage your diabetes and you can also enjoy your celebratory meals!
- Try to have sweets as mid meals: Any food item will be converted to glucose post-digestion. If a sweet item is consumed during mid-meal, you do not have any other food item at that time which will raise your blood glucose. If it is combined with meals your postprandial (PP), it is going to shoot up.
- Opt for foods with natural sweeteners such as figs, dates etc. instead of going for direct sugar.
YOUR DIET IS A BANK ACCOUNT, GOOD FOOD CHOICES ARE GOOD INVESTMENTS
EAT SMART, CHOOSE RIGHT, AND SPARKLE THIS DIWALI!
Wish you all a very happy and prosperous Diwali from SuperSehat!!