6 Tips for Thanksgiving: Your Meal With Type 2 Diabetes & Navigating Conversations Around The Table
Thanksgiving is one of my favorite days of the year: family and friends get together for some quality time and (hopefully) some relaxation. Whether the table is big or small, you likely have somewhere to be that is filled with lots and LOTS of food.
For some, the event is simply fun. For others, there can be a hefty serving of anxiety that accompanies the meal.
Part 1: Thanksgiving With Type 2 Diabetes
Many of the traditional Thanksgiving foods like stuffing, potatoes, mac and cheese, and pumpkin pie are calorie dense and simple carbohydrate heavy. As simple carbohydrates greatly affect blood sugar and knowing many of these food options are centered at the table, there are alternative routes to take to ensure your Thanksgiving is delicious, memorable, and diabetic friendly.
Tip #1
Plan Your Meal Ahead.
It may take some extra brain power, but it will make a huge difference when you’re sitting down with all the options available (and possibly a few drinks in).
If you are hosting the meal, prepare some dishes you know you like that are part of your meal plan
If you are not hosting, let the host know you are happy to bring a few dishes (for yourself and others who would like to try!)
The American Diabetes Association has some recommendations for a Thanksgiving meal and sides
Tip #2
Commit To Strategies.
It can be overwhelming when you see so many delicious dishes. Know that some strategies can help you stick to your plan:
Be Mindful of Your Portions: Often times we load it up. Instead of just scooping the food on, know that the secret to portion size is your hand (see above graphic)
Center Your Meal Around Turkey: Turkey is a no-carb, lean protein. It’s important to watch your gravy portion (a tablespoon or two). Adding pureed cauliflower or seasoned yogurt can be a nice alternative if you find your turkey is too dry without more gravy
Tip #3
Practice Saying “No.”
Part of Thanksgiving is the excitement around food and the pride some take in cooking. If you know your family urges you to try it all, or perhaps that aunt is proud of the delicious stuffing she spent hours making and can’t wait for everyone to dig in, know that it’s ok to politely say “no thank you.”
To handle constant pushiness, check out part 2 below:
Part 2: Conversations Around The Table
"WOW! Someone is hungry!" Commenting on others' lives is something that I feel comes along with every family gathering. From, "Do you have a boyfriend yet?" to "That outfit is interesting," or “should you eat that?…” the comments can unfortunately end up being the most memorable part of the evening.
When the unavoidable moment comes and these comments are made, here are some helpful tools, based on the psychology of communication, to navigate the conversation.
*These tools are not only for when the comment is directed at you. Are they said to your sister? Your friend? A cousin's significant other? You can be there to support the situation.
Tip #1
Reflect the comment back to the person who said it.
Example:
You're filling your plate and hear someone say, "You really want to eat ALL that?"
Rather than smiling awkwardly or shrugging your shoulders, try repeating the comment back with the same tone of voice : "Do I really want to eat ALL this?"
Many times, commenters do not understand that what they have said is offensive. Repeating it back can shed a new perspective on how the tone of voice or words used were not kind.
Tip #2
Set a boundary.
Example:
Before the meal has started, you are being asked about your weight loss goals and progress.
Rather than dodging the subject and having it reappear, you can let others know: "I am not talking about this tonight."
By verbally setting the boundary, others will likely stop the questioning. The importance here is on your words. Many times, we use non-verbal cues to try and get others to sense we are uncomfortable. Sometimes, you just have to say it.
*If you feel uncomfortable speaking up, you can send a text or email ahead of the gathering. Or, you can ask a friend or family member to relay the message for you.
Tip #3
If it's serious to you, speak in a serious voice.
Example:
Someone comes up to you and asks, "Should you be eating that?"
Rather than responding with a joke like, "diet starts tomorrow!" Stick your ground and reply, "I'm happy with what's on my plate and you should focus on yours, not mine."
When faced with uncomfortable situations, it can be easy to "joke it off." In reality, joking about a topic can make others feel that you have no problem with it and are just fooling around.
If you are unsure how your Thanksgiving will go, head into the event with these six tips ready to go.
Remember- during the holiday you deserve to feel respected, happy, and healthy. If you're there for the pie that's great. If you're not, that's great too. Don't let anyone else try and tell you how your evening should go.