Katie Kyle, SHSU Dietetic Intern
Eating Healthy During The Holidays
Katie Kyle, SHSU Dietetic Intern was our speaker for November. Katie gave us some great pointers on eating healthy during the holidays. She suggested having 2 goals for the Holidays: Weight management and blood glucose control.
With weight management she suggested setting a goal of losing 5-10 lbs because the risk for complications of diabetes decrease with the weight. Blood glucose control can be accomplished by using the “plate method” and carb counting.
Portion control is easier if you use a smaller 9” plate, that way a full plate is less food. If you pair carby veggies with proteins, you will slow down the absorption of food (which is a goal to control sugars). Katie’s rule of thumb is 3 ozs of meat (the size of a deck of cards), 1 cup veggies—raw (the size of a tennis ball) pasta, rice or beans 3/1 cup, and bread 1 slice.
Her strategies include
1. No skipping meals! This increased the risk of hypoglycemia and overeating. Eat a small snack on the way to a party or dinner.
2. Take a walk with a friend, park away from the mall, take the stairs, etc. Exercise increased insulin sensitivity—that what you want!
3. Set a goal and write it down.
4. Make healthy choices: low fat instead of whole milk, olive oil instead of vegetable oil, white instead of dark meat, throw away the skin, etc.
5. Stay positive!
Katie had a few great websites to share:
Www.calorieking.com
Www.diabetes.org
Katie fielded some pretty good questions—I don’t think we stumped her at all!
With weight management she suggested setting a goal of losing 5-10 lbs because the risk for complications of diabetes decrease with the weight. Blood glucose control can be accomplished by using the “plate method” and carb counting.
Portion control is easier if you use a smaller 9” plate, that way a full plate is less food. If you pair carby veggies with proteins, you will slow down the absorption of food (which is a goal to control sugars). Katie’s rule of thumb is 3 ozs of meat (the size of a deck of cards), 1 cup veggies—raw (the size of a tennis ball) pasta, rice or beans 3/1 cup, and bread 1 slice.
Her strategies include
1. No skipping meals! This increased the risk of hypoglycemia and overeating. Eat a small snack on the way to a party or dinner.
2. Take a walk with a friend, park away from the mall, take the stairs, etc. Exercise increased insulin sensitivity—that what you want!
3. Set a goal and write it down.
4. Make healthy choices: low fat instead of whole milk, olive oil instead of vegetable oil, white instead of dark meat, throw away the skin, etc.
5. Stay positive!
Katie had a few great websites to share:
Www.calorieking.com
Www.diabetes.org
Katie fielded some pretty good questions—I don’t think we stumped her at all!