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Healthy Eating Game Plan: 5 Strategies for Steady Blood Sugar

Tips courtesy of the AADE

1. Don't play on an empty stomach.

Eat a small, balanced meal or snack before you leave home for the game. If you arrive at a party hungry, you'll be more likely to overindulge.

2. Examine the playing field.

Study all of the selections, and think about what you are going to have before you put anything on your plate. If you taste something that you don't enjoy, leave it on your plate-don't finish it!

3. Focus on the fundamentals.

• 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 or fried.
  
  
• Select chicken, veggie or turkey burgers, or baked beans.
  
  
• Take only a small portion of cheese — 1oz is approximately 5-7 small cubes. 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.
  
  
• 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 table to avoid grazing.
  
  

4. Stay hydrated.

Stick to calorie-free drinks so that you can eat your calories, instead of drinking them. Drink only moderate amounts of alcohol (2 drinks for men, 1 drink for women).

5. Go for the extra point!

Before the game, play your own game of flag football, or participate in some other 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, make a plan to get back on track and stick to it.

Published January 31, 2012.

See also:

• Diabetes-friendly snacks
• Which is Worse: Superbowl Snacks
• Diabetes-friendly breakfasts
• Understanding Type 2 diabetes
• 10 ways to avoid diabetes