For some parents, planning and cooking a traditional Thanksgiving meal can be stressful enough, but ensuring that the meal is balanced with healthy food options and appropriate portion sizes for children with diabetes can add extra stress.
Children with diabetes have enough trouble managing their sugar intake, and with Thanksgiving favorites like stuffing and mashed potatoes, the hidden sugars in carbohydrates are easy to overlook. Children’s National Health System’s Endocrinology dietitian
Erika Davies has tips for parents this Thanksgiving to help ease some of the pressure.
So, what does a balanced Thanksgiving meal include? According to Davies, a balanced Thanksgiving meal for children with diabetes should consist of: turkey, mashed potatoes, or stuffing (not all three unless they have very small portions), a salad, a non-starchy vegetable, and a glass of fat-free milk.
“A very small piece of dessert is also acceptable but limits should be placed on the amount. Fruit with some sugar free whipped topping can be a good dessert substitute. Cranberry sauce should be avoided because of the high sugar content,” Davies said.Learning Appropriate Portions
Thanksgiving can be a great teaching opportunity for children to learn to enjoy eating a small portion from all of the food groups. Davies listed an appropriate portion size for any child with diabetes over the age of six as:
- 3-4 oz. of turkey
- ½-1 cup of starch (potatoes or stuffing)
- ¼ cup gravy
- ½-1 cup non-starchy vegetables (tomatoes, carrots, celery, broccoli, cauliflower, peppers)
- 8 oz. of milk or a low fat yogurt
- 1 serving of fruit
According to Davies, if children are still hungry, parents should provide the non-starchy vegetables as seconds. Davies also noted that parents can try healthier alternatives to the traditional Thanksgiving recipes, including:
Monitor Blood Sugar
- Mixing mashed cauliflower into the mashed potatoes to decrease the carb content
- Serving roasted sweet potatoes instead of preparing the dish with marshmallows or sugared nuts
- Trying fruit for dessert instead of pieces of sugary pies or cakes
With some families gobbling down their Thanksgiving meal at odd hours of the day, Davies recommended testing kids’ blood sugar more often if the meal time does not coincide with their regular meal time. Davies explained that the effect of the irregular eating schedules on children with diabetes depends on the kind of insulin regimen the child has.
“Some children with diabetes will do fine as long as there is not a lot of snacking and waiting for meals,” Davies said. “Other children have a more rigid medication schedule so doing some adjusting in eating time may not be as easy for those patients.”
Davies noted that it’s okay for children to have some treats on Thanksgiving, if they are doing well overall and the Thanksgiving festivities don’t last for multiple days. “Don’t get too upset if the blood sugars on Thanksgiving are not within range,” Davies said.Get Moving
In addition to monitoring children’s food choices and portion sizes on Thanksgiving, Davies recommended that parents make sure children play a lot instead of sitting in front of the television watching Thanksgiving parades or football games.
“Physical activity is a big key to good blood sugars on Thanksgiving,” Davies said.
Sports medicine pediatrician, Nailah Coleman, MD
, has some tips on how to get the family moving after Thanksgiving
and offers some ideas for family-friendly activities such as a walk around the block, playing interactive video games, playing tag in the front yard, or a family bike ride.
What steps will you take this year to serve a balanced Thanksgiving meal for children with diabetes? Share your healthy holiday tips with us in the comments below!Helpful links