### Tips for Preparing a Diabetes-Friendly Holiday Meal Holiday cooking can be stressful, especially when catering to guests with type 2 diabetes. Here are some tips to help you prepare a healthy and delicious meal: 1. **Focus on Nonstarchy Vegetables**: Include plenty of nonstarchy vegetables like broccoli, cucumbers, leafy greens, mushrooms, beets, Brussels sprouts, and carrots. These are low in calories and carbohydrates. 2. **Choose Healthy Carbs**: Opt for starchy fruits and vegetables such as apples, blueberries, sweet potatoes, corn, pumpkin, and black beans. Whole grains like brown rice, whole-wheat bread, and whole-grain pasta are also good choices. 3. **Lean Proteins**: Use lean protein sources like chicken, turkey, fish, eggs, tofu, and beans. These are low in saturated fat and good for heart health. 4. **Healthy Fats**: Incorporate healthy fats like avocados, olive oil, nuts, and seeds. These fats can help reduce bad cholesterol levels. 5. **Avoid Added Sugars**: Steer clear of recipes that use added sugars like honey, sweet glazes, or icing. Consider using alternative sweeteners like erythritol. 6. **Watch Sodium Levels**: Be cautious with processed meats and high-sodium ingredients. Opt for meats with less than 100 mg of sodium per 4 ounces. 7. **Smart Swaps**: Use Greek yogurt instead of cream or whole milk in dips and dressings to reduce calories and fat. ### Diabetes-Friendly Recipes 1. **Roasted Brussels Sprouts**: Toss sliced Brussels sprouts in olive or avocado oil, sprinkle with salt and pepper, and roast. Nutrition per serving: 90 calories, 5g fat, 4g protein, 10g carbs, 4g fiber, 2g sugar, 28mg sodium. 2. **Butternut Squash with Maple Syrup**: Combine butternut squash with olive oil, almond milk, Parmesan cheese, fresh herbs, and spices. Nutrition per serving: 109 calories, 5g fat, 1g protein, 17g carbs, 3g fiber, 5g sugar, 407mg sodium. 3. **Pumpkin Pie**: A healthier version of pumpkin pie with less sugar and fat. Nutrition per serving: 135 calories, 4.6g fat, 4.3g protein, 19.6g carbs, 3.4g fiber, 7.6g sugar, 189.7mg sodium. 4. **Cranberry Sauce**: Made with cranberries, water, erythritol, and orange zest. Nutrition per serving: 32 calories, 0g fat, 0g protein, 6g carbs, 2g fiber, 2g sugar. 5. **Flavorful Potato Dish**: Uses less butter than traditional recipes. Nutrition per serving: 164 calories, 5.5g fat, 5.5g protein, 24.2g carbs, 3.6g fiber, 3.2g sugar, 110.1mg sodium. ### Additional Resources - **American Diabetes Association (ADA)**: Offers healthy recipes, nutrition information, and meal prep advice. - **Diabetes Meal Planning and Nutrition for Dummies**: Provides diabetes-friendly recipes and meal planning tips. - **Centers for Disease Control and Prevention (CDC)**: Offers tips on meal planning, grocery shopping, and more. - **Diabetes Food Hub**: Run by the ADA, provides a variety of recipes, grocery lists, and meal plans.