Holiday diet tips for people with diabetes

Each year, the holiday season brings good tidings and cheer along with an abundance of sweet treats, from tasty eggnog to candy canes. The holiday food frenzy actually begins with Halloween candy and lingers all the way until the big game, offering a steady stream of tempting goodies that can be a real hazard for the millions of people living with diabetes or at risk for diabetes.

Currently about 26 million Americans have the disease and another 79 million have been identified with pre-diabetes. A recent report from the International Diabetes Federation shows that one in 10 adults worldwide could have diabetes by 2030. Most cases of diabetes are Type 2, which is linked to weight gain and a sedentary lifestyle.

Meals to Live, the first grocery store line of frozen entrees for people living with diabetes, partnered with registered dietitian, Jennifer Neily, to provide quick and easy tips for enjoying the season while maintaining a healthy diet.

Curb your appetite for unhealthy treats with a healthy snack before you leave the house. Packed with protein and fiber, Meals to Live entrees provide a quick and nutritious option to enjoy before heading into the holiday food danger zone.

Only eat what you love: Chances are if you don't enjoy the first bite, the second bite will not be any better. Learning to savor the flavor of foods you love can help cut the calories all year long.

The holidays can sneak in specialty drinks, creating higher calorie counts and adding more sugar than you think. In fact, a 16-ounce glass of soda and most "liquid sugar", including no sugar added juice, equals about 13 teaspoons of sugar. Alcohol, soda, sweet tea, sport drinks, lemonade and even juice add significantly to daily calorie intake.

Avoid BLTs: BLT stands for bites, licks and tastes. The calories in a small piece of candy at the office, a holiday drink sample at the coffee shop and a "test" taste of the candied sweet potatoes before dinner all add up. In fact, BLTs can account for more than 600 calories on top of what you normally consume. Choose wisely, and avoid them when you can.

If 80 to 90 percent of the time you are eating a healthy diet, you can afford a bit of indulgence. The important thing is to get right back on track with your healthy eating habits.

"The holidays can be a difficult time for people trying to maintain a healthy diet and manage their diabetes, but they can still enjoy the festivities," said Meals to Live Founder and CEO Cole Egger. "By employing these tips during the holidays and year round, you can maintain a healthy lifestyle without missing out on the fun."