Celebrate Summer with Smart Meal Planning
By Carolyn Alish, PhD, RD, LD
Jake Makes the Health Connection for Summer
Meet our friend Jake, a man with a lot going on this summer: his daughter's graduation from high school, a major vacation to plan for, weddings, swim meets for his 13-year-old son, family trips, and cookouts galore. He wants to make the most of the season, but controlling his diabetes tops his list.
Summer Celebration Food Strategies (Print and save!)
For Jake, June was the kickoff to a great summer of celebrating, with graduation gatherings and weddings earlier in the month. These events offered opportunities for him to practice making smart food choices and planning nutritious meals. Below is a simple checklist he'll use the rest of this summer — and beyond — as a quick reference for any occasion. You can, too!
- Keep a variety of healthy snacks with you or eat a light snack if you don't know when food will be available.
- Adjust meal times to accommodate a schedule that's out of the norm. (Talk with your certified diabetes educator or dietitian about specifics.).
- Contact the party's host beforehand to find out what's on the menu. Then you can plan ahead.
- If it's a potluck, bring a dish you know you can enjoy.
- Be mindful of portion sizes — use a smaller plate, instead of a full-sized dinner plate and avoid seconds.
- Start with vegetables — load up on vegetable appetizers such as plain, sliced cucumber, carrots, celery, mushrooms, and radishes.
- Eat slowly and savor every bite.
- Watch the alcohol. It has extra calories, increases your appetite, and affects your blood sugar.
- Limit second helpings.
- If the food is still tempting to you, have more vegetables.
- Distract yourself. Talk to other guests and move away from the food table.
- Last but not least, focus on the celebration instead of the menu. Food isn't the only thing that gives meaning to festivities. Enjoy your time with family and friends.
Important Notice:Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.
DOC08849-Rev-A 12/06
