-DIABETES TK

December HEALTHY HOLIDAY IDEAS

TEX MEX SWEETPOTATO BEEF SKILLET

TALKING POINTS y The holiday season can be challenging for a person with diabetes. Many of our favorite holiday meals are loaded with extra calories and carbohy drates and people don’t want to feel like they are missing out. y One key to managing diabetes during the holiday season is to be picky about which foods are a must have” versus those foods that are foods you eat throughout the year. If the food you choose as your indulgence is high in carbohydrate try to balance your plate with a lot of low carbohydrate vegetables and lean protein to complete your plate. y When looking for a recipe to prepare for the holidays (or any time of the year), it’s important to choose a recipe that has nutrition information. We don’t know what we don’t know. It’s helpful to know how many grams of carbohydrate, protein and fat are in a recipe so we can best manage our blood sugar levels. y Use the American Diabetes Association Plate Method as a check point to make sure all the sections of the plate are covered. Fill half your plate with non-starchy vegetables, one quarter with a lean source of protein and the final quarter of the plate will be filled with carbohydrate containing food. y Additional physical activity typically, but not always, can help balance blood sugar levels to allow more flexibility for eating higher carbohydrate foods during the holiday meal. NEWSLETTER COPY The holiday season certainly can become hectic. It’s important to remember that diabetes management relies on balancing eating and physical activity. Take a step back to see how you can add more physical activity as part of the holiday planning process and make sure to follow the diabetes eating plan as close as possible. To help cut back on total grams of carbohydrate in recipes, experiment with using low calorie sweeteners as the sweetening agent. It’s total grams of carbohydrate and not grams of sugar that people with diabetes need to monitor.

SOCIAL POSTS Is a sweetpotato casserole one of your favorite holiday eats? Typically, a one half cup serving is 35 grams of carb. For Chanukah this year, add a twist to you latkes by swap ping white potatoes for sweetpotatoes. Holiday food choice idea: Swap stuffing or mashed potatoes for a ½ cup serving of sweetpotato casserole (35 grams of carbohydrate). #HolidayRecipes #Sweetpotatoes #FestiveFlavors NUTRITION TIP 5 Ways to Stay on Track with Your Diabetes During the Holidays During the holiday season there are many distractions that can take you away from your diabetes management. Here are a few tips to help you stay on track: 1. If you are attending a get together at someone else’s house, bring a dish to pass that works well for your eating plan. 2. Scan the buffet of food before plating your food. 3. Avoid skipping meals. You want to keep your blood sugar steady throughout the day. Skipping meals can cause your blood sugar to drop or rise and you may find yourself overeating by the time of the holiday meal. 4. Choose your beverage wisely. Alcohol beverages and sweetened beverages (sweet tea, juices, regular soda, hot chocolate or eggnog) will add calories to your meal and could cause a spike in blood sugar. 5. If possible, add some physical activities to your holiday celebration which may include a family walk.

Recipe Link

Ingredients

• 1 lb. lean ground beef • 2 Tbsp olive oil (or butter) divided • 2 garlic cloves minced • 1 small onion diced • 2 medium sweetpotatoes diced, washed with skin left on • 1 can whole kernel corn • ½ cup beef broth

• 1 can diced tomatoes • 8 oz. tomato sauce • 1 Tbsp southwest seasoning • 1 green bell pepper chopped • 1 red bell pepper chopped • 1 salt & pepper to taste

Directions

1. Rinse and scrub potatoes to clean. Chop into ½ inch cubes. Dice peppers and onions. 2. Heat 1 tbsp oil or butter in skillet over medium heat. 3. Add garlic and sauté until fragrant, careful not to burn. 4. Add ground beef, breaking apart and stirring until cooked through, about 5-7 minutes. Remove garlic and hamburger to covered bowl or plate and set aside. 5. In the same skillet, add 1 Tbsp oil (or butter), sauté peppers, onion and sweet potatoes until slightly tender. 6. Pour in broth, diced tomatoes and tomato sauce, cover and simmer 12-15 minutes. 7. Stir in cooked beef and corn. Cook until liquid reduces and mixture thickens a bit. Add spices and salt/pepper to taste. 8. Serve alone or over rice. Pair with mixed green salad. Enjoy!

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