It’s almost Super Bowl Sunday, and many of us will be either hosts or guests at a game-day party where unhealthy food choices abound.
The American Association of Diabetes Educators offered this “game-day plan” to help diabetics maintain blood-sugar levels. But the tips are good rules for everyone to follow.
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.
Examine the playing field • Study all of the selections and think about what you are going to have before loading up your plate. If you taste something you don’t enjoy, leave it on your plate — don’t finish it!
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.
Go lean •Choose lean proteins that are not breaded or fried. Take only a small portion of cheese – 1 ounce is approximately 5 to 7 small cubes.
Watch the chips •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 dips.
Hold back • 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 your plate with healthier options.
Check it •Remember to regularly check your blood sugar the day of the game.
Avoid grazing • Try not to hang out near the food.
Stay hydrated •Stick to calorie-free drinks so that you can eat your calories instead of drinking them. Drink only moderate amounts of alcohol (two drinks for men, one for women).
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.
Move on • If you ate more carbs or more food in general than you planned, shake it off. Don’t replay the error; instead, make a plan to get back on track and stick to it.
The New England Patriots and New York Giants face off in Super Bowl LXVI, today at 4:20 p.m. on Channel 5.