A "game plan"

 T
he Big Game is right around the corner…and you know what that means: hosting or
attending a party and being tempted with a large number of “unhealthy” foods. This
can be particularly hard if you have diabetes and are trying to make healthy choices.
 However, if you follow these strategies, you can maintain your blood sugar levels and
enjoy the party along with everyone else.  So let’s get ready for the party by making a Healthy Eating Game Plan.
Here are the basics:
Goal
10
Goal
oo
xx
20
ooo
x
ON'T PLAY ON AN
1 DEMPTY
STOMACH.
50
»» Eat a small, balanced
meal or snack before you
40 home for the game.
leave
If you arrive at a party
hungry, you’ll be more
30 to overindulge.
likely
XAMINE THE
220EPLAYING
FIELD.
20
x
30
40
10
xx
40
OCUS ON THE
3 FFUNDAMENTALS. »» Choose raw vegetables
first. Broccoli, baby carrots, cauliflower, and tomatoes are good choices
that are usually on the
buffet table. Take only a
small spoonful of dip or
skip it entirely.
»» Choose lean proteins
that are not breaded
»» Study ALL of the selections,
or
fried. Select chicken,
10 think about what you
and
veggie or turkey burgers,
are going to have before
or baked beans.
you put anything on your
Goal
plate.
»» Take only a small portion of cheese—1oz is
»» If you taste something that
approximately 5-7
you don’t enjoy, leave it on
small
cubes.
your plate-don’t finish it!
»» Eat chips and crackers
in moderation. Don’t
eat them straight from
the bag—put some on
a small plate and don’t
load them down with
creamy mayo-based dips.
30
»» If you want to eat a
high-fat or high-calorie
item—like wings, pizza
or nachos—take a small
portion and put it on your
plate last, after you’ve
filled up the space with
healthier options.
»» Remember to regularly
check your blood sugar
the day of the game.
»» Try not to hang out near
the food to avoid grazing.
»» Drink only moderate
amounts of alcohol
50 (2
drinks for men, 1 drink
for women).
40
30
20
GO FOR THE EXTRA
5
POINT!
10 your
»»Before the game, play
own game of flag football,
or participate in some other
Goal
type of physical activity.
Regular exercise is key to
managing your diabetes.
»»If you ate more carbs or
more food in general than
you planned for during the
game, shake it off. Don’t
replay the error; instead,
STAY HYDRATED.
make a plan to get back
»» Stick to calorie-free drinks
on track and stick to it.
so that you can eat your
calories, instead of drinking them.
4
TURKEY AND BEAN CHILI
SERVING SIZE: 1 2/3 CUPS, SERVINGS PER RECIPE: 8
2
stalks celery, thinly
sliced
✦
✦
2
medium carrots,
thinly sliced
✦
✦
1 medium onion,
finely chopped
2
15-ounce cans dark
red kidney beans, rinsed
and drained
✦
1 pound uncooked ground
turkey breast
✦
✦
3 cloves garlic, minced
✦
2
tablespoons chili
powder
✦
1 tablespoon olive oil
✦
2
teaspoons ground
cumin
✦
½ teaspoon salt
½
teaspoon ground
black pepper
✦
5
14 ½-ounce cans
no-salt-added diced
tomatoes, undrained
✦
1 4-ounce can diced green
chile peppers (optional)
✦
½
cup reduced-fat
shredded cheddar
cheese (optional)
1. In an airtight storage container or resealable plastic
bag, combine celery, carrots, onion, garlic, chili
powder, oil, cumin, salt, and pepper. Cover or seal
and chill for up to 24 hours. Place beans in a separate
airtight storage container or resealable plastic bag.
Cover or seal and chill for up to 24 hours.
2 . In a 6- to 8-quart Dutch oven, combine vegetable
mixture and turkey. Cook until turkey is no longer
pink and vegetables are tender, stirring occasionally
to break up turkey. Stir in beans, undrained
tomatoes, and, if desired, chile peppers. Bring to
boiling; reduce heat. Cover and simmer for 20
minutes, stirring occasionally.
3. If desired, sprinkle individual servings with cheese.
UTRITION FACTS PER SERVING: Calories: 232, Total
N
Fat: 3 g (1 g sat. fat), Cholesterol: 23 mg, Sodium: 502 mg,
Carbohydrates: 34 g, Fiber: 12 g, Protein: 23 g.
Used with permission from Diabetic Living® magazine. ©2007 Meredith
Corporation. All rights reserved. For more diabetes-friendly recipes, visit
www.diabeticlivingonline.com.
SPINACH-ROASTED RED PEPPER DIP
SERVING SIZE: 1 TABLESPOON, SERVINGS PER RECIPE: 36
✦
✦
✦
✦
½ cup shredded partskim mozzarella cheese
½ cup plain low-fat or
fat-free yogurt
✦
✦
1 cup loosely packed fresh
spinach leaves, coarsely
chopped
¾ cup bottled roasted red
sweet peppers, drained
and chopped
cup light mayonnaise
½
dressing or salad
dressing
✦
¼ cup grated Parmesan
cheese
¼ cup thinly sliced green
onions
✦
3 red and/or yellow sweet
peppers, seeded and cut
into strips, or desired
dippers
✦
1 tablespoon all-purpose
flour
✦
1 teaspoon Dijon-style
mustard
1. Preheat oven to 350°F. In a large bowl, stir together
mozzarella cheese, yogurt, mayonnaise dressing, 2
tablespoons of the Parmesan cheese, the flour, and
the Dijon mustard.
2. Stir in the spinach, roasted red peppers, and 2 table-
spoons of the green onions. Spread the cheese vegetable
mixture evenly into a 1-quart ovenproof shallow dish
or a 9-inch pie plate. Sprinkle with the remaining 2
tablespoons grated Parmesan cheese.
3. Bake the dip, uncovered, for 15 to 20 minutes or
until the edges are bubbly and the mixture is heated
through. Sprinkle with the remaining 2 tablespoons
green onions. Serve with red and/or yellow sweet
pepper strips. Makes 2 ¼ cups.
UTRITION FACTS PER SERVING: Calories: 21,
N
Total Fat: 2 g (0 g sat. fat), Cholesterol: 3 mg, Sodium: 47 mg,
Carbohydrates: 1 g, Fiber: 0 g, Protein: 1 g.
Used with permission from Diabetic Living® magazine. ©2007 Meredith
Corporation. All rights reserved. For more diabetes-friendly recipes, visit
www.diabeticlivingonline.com.
BAKED CHICKEN TENDERS
SERVING SIZE: 3 TENDERS, SERVINGS PER RECIPE: 4
✦
✦
4 skinless, boneless
chicken breast halves
(1 to 1 ¼ pounds total)
1. Preheat oven to 400°F. Lightly coat a large baking
2 egg whites, lightly
beaten
2. In a bowl, beat together egg whites, 1 tablespoon water,
✦
1 teaspoon finely
shredded lemon peel
✦
½ cup seasoned fine dry
bread crumbs
✦
¼ cup finely shredded
Parmesan cheese
✦
¼ cup low-calorie
barbecue sauce
(optional)
sheet with nonstick cooking spray; set aside. Cut each
chicken breast half lengthwise into three strips.
and lemon peel. In another bowl, stir together bread
crumbs and cheese. Dip chicken in egg mixture, then
in crumb mixture, turning to coat. Arrange strips on
baking sheet. Lightly coat strips with cooking spray.
3. Bake 15 minutes or until chicken is no longer pink
(170°F), turning once halfway through baking.
If desired, serve with barbecue sauce.
NUTRITION FACTS PER SERVING: Calories: 207, Total
Fat: 3 g (1 g sat. fat), Cholesterol: 70 mg, Sodium: 534 mg,
Carbohydrates: 11 g, Fiber: 0 g, Protein: 32 g.
Used with permission from Diabetic Living® magazine. ©2010 Meredith
Corporation. All rights reserved. For more diabetes-friendly recipes, visit
www.diabeticlivingonline.com.