Winter Eating
Healthy ways to enjoy holiday foods and manage type 2 diabetes
Winter is for gathering together and choosing nutritious meals. It's also a time of celebration during the holidays. Use these suggestions to enjoy in moderation all that this time of year has to offer.
It's also a time when many of us skip our regular walks or workouts because we're just too busy. And once you get off schedule, it can be tough to get back on. But if you've slacked off on your exercise, or you find that you have eaten a bit too much at a party, don't waste time feeling bad. Instead, get right back into your normal eating and exercise routine the next day.
The day of the party
- • Eat normally. Stick to your regular eating schedule. It can help you maintain
your blood sugar levels and enable you to feel better when it's party time. - • Snack. About a half hour before the party, enjoy a healthy snack, such as
low-fat cheese or an apple. It will help take the edge off your appetite.
During the party
- • Plan ahead. When you see the food choices, decide in advance what you'll
eat and what you can do without. - • Control. Manage your food portions by imagining your plate divided into 3 sections. Put veggies on half
of the plate, then divide the other half equally between carbs/starch (such as potatoes, rice, pasta, or
bread) and lean protein.
you swap out the starch for the dessert.
After the party
- • Walk. Ask friends to join you for an after-dinner walk. Regular exercise helps lower blood sugar, burns
off calories, and can help you manage holiday stress.
-
Ingredients
- 2 medium eggs, separated
- 1/4 cup granulated sugar
- 1/2 teaspoon baking powder
- 1/8 teaspoon salt
- 2 teaspoons vanilla extract
- 1/4 teaspoon grated lemon zest
- 1/3 cup all-purpose flour
- Confectioners’ sugar
Preparation:
Preheat oven to 375°F. Line baking sheets with parchment. In large bowl, with electric mixer on
medium speed, beat egg whites until foamy. Slowly add granulated sugar, baking powder, and salt,
and continue beating on medium until stiff peaks form. In another large bowl, combine egg yolks,
vanilla extract, and lemon zest, and beat with a fork until thoroughly mixed. Fold into beaten egg
whites just until combined. Sift flour over egg mixture and fold in until batter is smooth and light. Drop
2 teaspoons of batter per cookie about 2 inches apart onto prepared baking sheets. Bake 12 to 15
minutes or until golden. Cool on sheets 5 minutes, then move to racks to cool completely. Dust lightly
with confectioners' sugar before serving. Store covered.
Serving size: 1 cookie
Nutrition Information
Per Serving: 21 calories, 1 g protein, 4 g carbohydrate, 0 g fat, 0 g dietary fiber, 20 mg cholesterol,
30 mg sodium
