Thanksgiving makeover: 7 diabetes-friendly tips & food swaps

Thanksgiving is a time for family, friends, and, of course, a delicious feast. But if you're living with diabetes, navigating the holiday can sometimes feel like a challenge.

The good news is, you don’t have to miss out on your favorites, and you can enjoy all the flavors of Thanksgiving or Friendsgiving without sacrificing your health.

Following these seven tips to create a diabetes-friendly Thanksgiving that's both satisfying and stress-free.

1. Try to maintain your normal routine. Don’t skip meals to “save up” for the big event. Continue with your regular eating schedule on Thanksgiving.
2. Do some healthy snacking. Make sure to have a healthy snack before dinner, so you are not tempted to overindulge on your favorite dishes. Consider the timing of your snack in relation to your medication. Try roasted cauliflower with buffalo sauce, roasted chickpeas, a handful of nuts, Greek yogurt, a piece of fruit and string cheese, vegetables (try jicama) with guacamole or hummus, shrimp and cocktail sauce (or a grilled shrimp kabob), 2-3 cups of light popcorn, or edamame.
3. Watch your sides. Turkey, or your choice of protein, is usually low in carbs. It’s the sides that are tricky! Prioritize non-starchy vegetables — add them to your traditional dishes to increase fiber and nutrients. Try new recipes for broccoli, green beans, asparagus, and cauliflower. Follow MyPlate nutrition recommendations for meals.
4. Practice portion control. Choose two of your favorite traditional high-carb dishes and have small portions. Use a smaller plate to help control portion sizes. A standard dinner plate can make even a reasonable portion look small, leading to overeating. Ask for leftovers, so you don’t miss out on your favorites completely and you can enjoy small amounts on another date.
5. Don’t skip out on movement. Organize a family game or walk after the meal to help manage your sugars.
6. Hydrate. So often, we confuse thirst and hunger. Be aware that caffeine and alcohol do not contribute to your hydration. Drink plenty of water. Be mindful of alcohol consumption, as it can initially lower blood sugar but may cause it to rise later. If you choose to drink, do so in moderation and with food. Try sugar-free seltzers or non-caffeinated teas (try a vanilla almond tea bag/leaves after a meal).
7. Talk to friends and family ahead of time, if needed. Many of us are trying to eat healthy around the holiday! Start a healthy dish food swap challenge. If that’s not possible, encourage your family not to pay attention to what you eat — having the “food police” on your case may actually contribute to your risk for “diabetes distress.” Diabetes distress is the emotional stress and burden that can come with managing diabetes. Feeling judged or pressured about your food choices can worsen this, so open communication is key.

There are always food swaps available. Try the below for your Thanksgiving meal:

1. Turkey. Try baked or roasted turkey, without the skin to reduce fat intake, instead of deep-fried turkey. If choosing to eat as a flexitarian, try tofurkey.
2. Stuffing. Try adding in quinoa and switching to a multigrain bread.
3. Mashed potatoes. Try a cauliflower mashed potato recipe instead of traditional mashed potatoes. Or go half and half — half cauliflower, half potatoes. Or make your traditional potatoes with fat-free sour cream, fat free Greek yogurt, and/or white beans to lower calories/add fiber and protein.
4. Sweet potato pie. Swap your candied yams for sliced, steamed sweet potatoes and top with cinnamon and walnuts.
5. Cranberry sauce. Due to their natural tart flavor, often too much sugar is added to cranberry sauce to create the delicious dish you are used to. Instead of cranberry sauce, try unsweetened apple sauce.
6. Green bean casserole. Consider swapping a green bean casserole for green beans almondine. Or try a new dish with roasted delicata squash, roasted Brussel sprouts with goat cheese and pomegranate.
7. Dessert. Skip the pie crust or crumble topping to reduce carbohydrates and calories. Or serve desserts in a smaller container, to keep portion sizes down. Opt for baked apples instead of an apple crisp. Try pumpkin mousse or pumpkin pie pudding instead of pumpkin pie. Other dessert ideas include baked fruit (try peaches), sugar-free hot chocolate with whipped cream, fruit and yogurt, or low-carb coconut macaroons.

During the Thanksgiving holiday, make sure to check your blood sugar more often than usual to see how different foods affect you and adjust your insulin or medication as needed, in consultation with your doctor.