Diabetes Meal Plan at Thanksgiving

From a snack before the big meal to making smart substitutions, here are 5 tips and tricks to gobble up a diabetes-friendly Thanksgiving dinner — worry-free.

For many, Thanksgiving is a time to gather with family and friends to enjoy a much-anticipated home-cooked meal. Fortunately, with a little planning and a few good habits, you can eat your cake (or pumpkin pie) and keep your glucose stable, too, this Thanksgiving.

“Having Type 1 or Type 2 diabetes doesn’t mean you have to skip out on your Thanksgiving favorites,” says Jennifer Powers, RDN, a registered dietitian and certified diabetes educator at Geisinger. “Instead, there are some good swaps, tips and tricks so you can enjoy the holiday without stressing about your diabetes meal plan.”

5 tips for a diabetes-friendly Thanksgiving

What’s a Thanksgiving without starchy sides and sugary desserts? Thankfully, you can still enjoy the holiday by following Ms. Powers’ 5 tips for a diabetes-friendly Thanksgiving.

Eat a healthy snack before dinner

To keep your blood sugar levels controlled, try to maintain your regular eating schedule on Thanksgiving Day.

“Don’t skip meals,” advises Ms. Powers. “Eat a healthy snack before dinner so you’re not overly hungry before you make your plate.”

Some healthy snacks she suggests include:

A handful of roasted almonds
1 – 2 hard-boiled eggs
Raw veggies with hummus
Greek yogurt
A piece of fresh fruit

Eating something light will keep your blood sugar levels even and will prevent you from being ravenous before you reach the table.

Make vegetables the star of the show

Thanksgiving vegetables don’t have to be smothered in cream soups, marshmallows or cheese to be tasty. When it comes to your Thanksgiving veggies, the simpler, the better. If you’re hosting, offer guests a variety of fresh, steamed or roasted vegetable options to keep your meal balanced.

If you're going to someone's home for dinner, ask your host what vegetables will be on the menu so you can plan accordingly.

“Fill one quarter to half your plate with vegetables before you add anything else,” says Powers. “Aim for less starchy veggies that won’t raise your blood sugar, like asparagus, broccoli, cauliflower or green beans.”

Choose 2 to 3 must-haves for your plate

Before the holiday celebration, think about which foods make Thanksgiving special for you. It could be your beloved green bean casserole, Dad’s famous mashed potatoes and gravy, or a scrumptious slice of pecan pie. Whatever they are, choose 2 to 3 holiday foods you can’t live without. Then, on the big day, make room for your must-have treats by passing on the things you don’t enjoy quite as much.

“Don’t waste valuable real estate on your plate for foods you don’t really love,” says Powers. “Remember, it’s the total carbs that count. A small serving of your favorites is OK.”

To minimize spikes in blood sugar levels, stick with small portions, especially for high-carbohydrate foods. “With foods like mashed potatoes, stuffing or glazed carrots, eat a small serving,” she adds. “Pair them with something lighter, like salad or steamed vegetables.”

Make smart substitutions

Lighten the menu by substituting higher-carb or heavier favorites with healthier versions. Replace deep-fried turkey with a simple, roasted bird. Instead of mashed potatoes, consider mashed cauliflower or a fiber-rich roasted root vegetable medley of beets, parsnips, carrots and turnips.

Opt for lower-carb bread or rolls, or skip them entirely. Simple menu substitutions can leave you satisfied, while still managing blood sugar levels.

Be mindful of liquid calories

It’s easy to lose track of the calories you drink. To keep your sugar balanced during your meal, avoid drinking sugar-sweetened drinks. Instead, consider sipping on something low or no-calorie like:

Sparkling or flavored water
Diet soda
Seltzer

If higher-sugar beverages (like juice or apple cider) are one of your must-haves, Powers suggests limiting your serving to a half cup or dilute it by mixing with water.

Don’t forget to make a plan for leftovers

Leftovers can cause an issue after the holiday celebrations have ended. To ward off temptation, pack up dinner leftovers and freeze them right away after you get up from the dinner table. Divide them into individual servings you can use later. Or, if you have more food than you have room for, send some home with your loved ones or make a plate for your neighbor.

You also can get creative with your ingredients. Repurpose them into soup or a casserole to enjoy them in different ways.

If you do overindulge this Thanksgiving, don’t fret about it.

“There’s no expectation to eat perfectly,” says Powers. “If you have a little extra pie, you will see a rise in sugar, but it’s not the end of the world. Thanksgiving is 1 day out of 365. It’s a drop in the bucket. If you get off track, you can always regroup the next day.”