Tag Archive for: health tips

Managing Your Child’s Diabetes During the Holidays

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The holiday season is a time for celebration with family and loved ones, but it can be challenging for children with type 1 or type 2 diabetes to manage their blood sugar levels. Changes in daily routines, special meals, and an abundance of new foods can lead to fluctuations in blood sugar. However, with a few mindful strategies, children can enjoy the holidays while staying healthy.

Here are some tips to help keep holiday eating fun and balanced:

  1. Follow the “MyPlate” Method: Encourage your child to fill half their plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates.
  2. Choose Non-Starchy Vegetables: During holiday meals, load up on options like broccoli, cauliflower, peppers, zucchini, Brussels sprouts, and asparagus.
  3. Carb Counting: Help your child keep track of carbohydrates to manage blood sugar levels and medications effectively. Work together as a team to monitor intake throughout the day.
  4. Don’t Force Finishing Meals: If your child takes more food than they can eat, don’t pressure them to finish everything.
  5. Sweets in Moderation: It’s okay for your child to have sweets, just aim for small portions and keep an eye on their overall intake.
  6. Monitor Blood Sugar Frequently: With holiday treats and activities, be sure to check your child’s blood sugar levels more often to stay on top of any changes.
  7. Stay Active: Incorporate physical activity, like a family walk or fun games, to help regulate blood sugar and keep everyone moving.

Most importantly, enjoy the holiday festivities together and don’t stress too much over perfect routines. The key is balance and enjoying the moment!

If you have questions about managing diabetes during the holidays, schedule an appointment with your NOAH provider today. Our team can connect you with one of NOAH’s in-house dietitians to create a personalized plan for navigating the holiday season with ease.

5 Tips to Eat Healthy During Summer

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With summer in full swing and your kiddos out of school, you may notice that your family’s mealtime routine is a bit more relaxed. It’s easy to indulge in beverages and foods which increase your empty caloric intake which can put on extra weight. And as we age, those pounds are much harder to get rid of.

Make healthy eating year-round; exercise helps burn those extra calories, but what about the lack of vitamins and minerals you may be missing out on? The best way to maintain a healthy diet is to develop and keep a mealtime routine and offer a variety of nutritious foods for your family year-round.

Try following these tips:

  1. Buy a variety of foods. When you go grocery shopping, start in the fruits and vegetables area. Then head over to the dairy and meats section. This allows you to focus on macronutrients that your body needs (carbohydrates, proteins, and fat). These nutrients give your body the energy it needs to maintain a balanced diet. By filling your cart with these foods first, you are less likely to have room for processed items that include high sugar, sodium, and carbs your body doesn’t need.
  2. Meal prep. It’s not just for the work week. Making good nutrition choices is easy if you prep right after you go grocery shopping. Designate a shelf or drawer in your refrigerator that includes cut-up fruits and vegetables, portioned out. In your pantry place the healthier items such as dry roasted edamame or chickpeas, low-sugar breakfast bars and nut/fruit trail mix, and popcorn in the front so these are the first items to grab. These snacks can be portioned out ahead of time making it much easier for your family to choose when they are hungry.
  3. Be mindful. Eating together whenever possible is a great way to catch up with your family and allows you to enjoy your food. Fill your plate with lean protein, vegetables, and grains. Fresh fruits make a great dessert option and help clean your palate. Most importantly, take the time to chew properly and taste the goodness.
  4. Smart drinks. This, especially during the summer months when it’s hot, can be tricky. Instead of grabbing a sugar-filled beverage, have ready-to-go containers filled in the fridge with water, low-fat or fat-free milk, or milk alternatives in the front that are easy to grab and go. This will help everyone avoid those empty calories.
  5. Get everyone involved. Going to the grocery store with your whole family can be an adventure that’s for sure, but it can also be an opportunity to educate your kiddos on what to buy and how to read labels. Teaching them the importance of a healthy diet at a young age will make them more likely to stick with it into their teens and beyond. It also allows them to learn how to make healthy food purchases.

But don’t stop here, meal prepping is way more fun as a family activity and it speeds up the process, making it feel less like a chore and more like a family bonding experience. Kids can peel fruits and vegetables, measure and scoop and assemble bags.

Eating healthily may reduce any sluggish feelings you may experience from processed carbs, high-saturated fats, and high-sugar drinks. According to the Centers for Disease Control and Prevention (CDC), the benefits of healthy eating may boost immunity, strengthen bones, and reduce your risk of developing chronic diseases. For more information on nutritional eating benefits, visit https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html.