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.