For people with diabetes, the holidays can be a time of stress and guilt when they should be a time of celebration, connection, and enjoyment of comfort food – both sweet and savory alike. The good news is health does not have to come at the cost of comfort. A few simple practices can help each person enjoy their favorite foods and maintain blood sugar balance. Using components of the Alabama Cooperative Extension’s Right Bite series, let’s explore how to navigate holiday meals with confidence in a way that supports health, flavor, and tradition.

SMART Food Selection

When selecting foods at a holiday table, a few key practices can help make all the difference. Remember the acronym SMART to help decide which foods – and how much – should make it onto your plate.

• S – Start small. Portion size matters. With foods that cannot be passed up, start with small portions to leave room for protein and non-starchy veggies that balance the plate.
• M – Make mindful choices. When building a plate, stop halfway through and consider what’s present and what’s missing. Be intentional about filling in gaps with fiber and protein.
• A – Add lean protein. Turkey, roasted chicken, or even soups with meat and beans can boost protein, which promotes fullness and helps stabilize blood sugar after eating.
• R – Remember fiber. Non-starchy veggies, whole grains, and legumes are good sources of fiber. Don’t skip them the first time through, as they may be overlooked when getting seconds.
• T – Take your time. The holidays are about more than just food. Enjoy the family conversation and each bite. Most importantly, don’t rush!

SMART steps can help each person control their portions, eat a variety of foods, and keep blood sugar steady without giving up their favorite traditions. Another way to stay on track is by making sure balanced foods are part of the table. Preparing a wholesome dish yourself ensures that a health-supporting option is present to enjoy and share. Simple changes in how foods are prepared might just make the next best dish at the family gathering the most nutritious.

Healthy Recipe Modifications

When modifying a recipe, small changes go a long way. Here are a few ways to adjust ingredients with examples that can improve nutrient quality without sacrificing flavor:

• Reduce sugar. Add less, substitute with a sugar-free sweetener, or use a combination of the two. For example, swap brown sugar for golden monk fruit sweetener.
• Use produce. Explore recipes with non-starchy vegetables, like broccoli salad. Replace canned pie filling with fresh, frozen, or canned fruit with no added sugar to make your own dessert filling.
• Change fat content. Swap solid fats like butter for heart-healthy oils such as avocado or canola oil. Add nuts such as pecans for additional flavor and healthy fats.
• Lower sodium. Use herbs (like parsley or dill), spices, and salt-free seasoning blends in place of, or in combination with, salt.
• Increase fiber. Use whole grains, legumes, fruits, and vegetables in recipes. Leave the peel for an extra fiber-filled crunch.

These simple changes support diabetes management, cholesterol control, and improve overall diet quality. Any of these changes are great starting points. To ensure recipes turn out right, modify just one or two ingredients at a time and taste-test before serving at family gatherings.

Recipe Spotlight: Low Fat Cornbread

Let’s put these swaps into action with a traditional recipe favorite. There is no better food to embrace during the holiday season than a flavorful piece of cornbread. After all, what is Thanksgiving without it? This recipe for Low Fat Cornbread, courtesy of the University of Georgia, puts a delicious, heart-smart twist on a Southern classic. It includes:

• Whole grains, like stoneground cornmeal and whole wheat flour, for added fiber
• Low-fat buttermilk and canola oil to reduce saturated fat
• Optional sugar and salt for customizable sweetness and sodium levels

Ingredients

• 1 cup stoneground cornmeal
• ½ cup whole wheat flour
• ½ cup all-purpose flour
• 2 tablespoons sugar
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt (optional)
• 1 egg, slightly beaten
• 1 ¼ cups low fat buttermilk
• 2 tablespoon canola oil
• Non-stick cooking spray

Directions

• Preheat oven to 350 degrees Fahrenheit.
• Spray 8-inch square baking pan with non-stick cooking spray.
• In large bowl, combine dry ingredients. In small bowl, combine liquid ingredients with a whisk.
• Add wet ingredients to dry ingredients. Stir until just moistened. Pour into pan. 5.
• Bake 25 minutes.

Each serving contains just 96 calories, 2.6 grams of fat, and 2 grams of fiber, making it a great addition to any holiday table. Remember, every small change adds up. By using SMART steps when building a plate and simple recipe swaps, you can take charge of your health this holiday season while still enjoying the foods and moments that matter most.