Thanksgiving is the perfect time to be around your loved ones celebrating the holiday, showing gratitude to one another, and indulging in the delicious meals you have prepared. However, those living with diabetes may not feel as joyous due to the unique set of challenges the Thanksgiving holiday season may bring. During November, we celebrate Thanksgiving and Diabetes Awareness Month, which is a month that we raise awareness about diabetes.  

According to the National Institute of Diabetes and Digestive and Kidney Diseases, diabetes affects about 38 million Americans, including adults and youth. This guide aims to support you and your family during this holiday season by providing tips and helping you explore healthier food options that won’t affect your well-being during Thanksgiving. 

Although Thanksgiving foods are high in sugars/carbs and might not be the healthiest options, that doesn’t mean you must cut them out of Thanksgiving dinner. The same meals you love, like sweet potatoes, pies, stuffing, and desserts, can be made with less sugar. For people with diabetes, maintaining their blood glucose levels is essential, including being mindful of holiday food choices. It doesn’t mean you must cut certain foods from Thanksgiving dinner. However, making intentional choices, controlling portions, and planning during the holiday are essential.  

Preparing for Thanksgiving is just as essential as what’s on the table. To set your family and yourself up for a healthy Thanksgiving celebration, here are a few pre-holiday tips: 

• Plan Your Plate: It can be enticing to see all the options available for you to feast on, but the best thing to do is to visualize a balanced Thanksgiving plate ahead of time. If you already have an idea in your head, or write it down, what lean protein, non-starchy vegetables, and a controlled portion of carbs are, write it down. 

• Plan Your Day: Start the day with a quick and light exercise, don’t skip breakfast, and preplan your snacks. These tips can help control glucose and energize you before Thanksgiving dinner.  

• Plan Your Personal Goals: Think about and write down your health goals before Thanksgiving. Those goals could include monitoring your blood sugar more closely or allowing yourself to indulge in desserts in moderation.  

While planning your plate, day, and personal goals is essential, being strategic will allow you to enjoy the holiday foods even more without spiking your blood sugar levels. Here are some strategies to keep in mind:  

• Mindfulness: When preparing your dinner plate, use a smaller one. In addition, eating slower can help you focus on savoring the flavors in each bite and help you feel satisfied with less.  

• Portion Control: During the holidays, it is great to remember the Diabetes Plate method. Instead of filling your plate with foods high in sugar and carbs, this method encourages you to fill 1/2 of your plate with non-starchy vegetables, 1/4 with lean protein, and 1/4 with carbs. Also, avoiding sugary drinks and limiting alcohol is essential.  

• Substitution: Swapping out your traditional recipes with diabetes-friendly versions gives everyone a chance to have an enjoyable Thanksgiving.  

Sometimes, people with diabetes tend to overindulge during Thanksgiving, which can lead to a spike in their blood glucose levels. However, Thanksgiving isn’t only about overeating. Thanksgiving allows us time to have fun with family members and friends. Activities that don’t involve food can help. Consider these ideas to keep your family healthy:  

• Get Outdoors: Take a family walk or play a kickball game.  

• Play: While your family waits for the food to get done, play a couple of rounds of board games, watch a Thanksgiving holiday movie, or play a game of family trivia.  

• Reflect: Bring out family photo albums, share stories, or catch up on old times.  

Now that you have the tools to have a healthy and safe Thanksgiving, try these recipes for a tasty, healthy, and diabetes-friendly holiday dinner meal:  

• Herb Roasted Turkey  

• Ingredients: 1 whole turkey, 1/4 cup of olive oil, fresh herbs (rosemary, thyme, sage), salt, pepper, 1 lemon (halved), and 1 garlic head.  

• Instructions: Preheat oven to 325F. Rub olive oil on the turkey, along with the oil, herbs, salt, and pepper. Place lemon and garlic inside the turkey. Roast for 3-4 hours, while basting occasionally. Cool until internal heat reaches 165F. Before carving, let rest.  

• Green Bean Casserole 

• Ingredients: 1 lb. of fresh green beans, 1 tbsp of olive oil, 1 cup of mushrooms, 1/4 cup of flour for topping, 1/2 cup of Greek yogurt, 1/2 cup of low-sodium vegetable broth, 1 small onion, and salt and pepper. 

• Instructions: Preheat the oven to 350F. Blanch the green beans and set them aside. In a pan, sauté the onions and mushrooms in olive oil until soft. Add the broth, Greek yogurt, salt, and pepper, and cook until thickened. Combine the green beans, pour them into a baking dish, and sprinkle with flour. Bake for 20 minutes or until golden.  

• Whole Wheat Rolls  

• Ingredients: 1 cup of warm water, 1/4 cup of olive oil, 1/2 tsp of salt, 2 tbsp of honey, 2 cups of whole wheat flour, 2 1/4 tsp of active dry yeast, and 1 cup of bread flour.  

• Instructions: In a bowl, mix warm water, yeast, and honey; let sit for 5 minutes. Add the flours, olive oil, and salt. Knead until a soft dough forms. Let the dough rise for 1 hour, then shape it into rolls. Place on a baking sheet and bake at 375F until golden brown.  

• Herb Bread Stuffing  

• Ingredients: 4 cups of whole-grain bread (cubed), 2 tbsp of olive oil, 1 small onion (chopped), 2 celery stalks (chopped, 1 tbsp fresh sage, 1 tbsp of thyme, 1 cup of vegetable broth, salt and pepper.  

• Instructions: Preheat the oven to 350F. In a skillet, sauté onions and celery in olive oil until soft. Add herbs, salt, and pepper. Then, in a bowl, combine bread cubes, sauteed vegetables, and broth. Mix well and transfer to a baking dish. Cover with foil and bake for 25-30 minutes. Uncover and bake for an additional 10 minutes until the top is crisp.  

• Roasted Sweet Potatoes  

• Ingredients: 2 medium sweet potatoes (diced), 2 tbsp of olive oil, pepper, salt, and a pinch of cinnamon.  

• Instructions: Toss the sweet potatoes with olive oil, salt, pepper, and cinnamon. Roast at 400F for 25-30 minutes or until tender and caramelized.  

• Honey Garlic Brussels sprouts  

• Ingredients: 1 lb. of halved Brussels sprouts, 2 tbsp of olive oil, salt, pepper, 2 tbsp of honey, 2 cloves of garlic (or use minced garlic).  

• Instructions: Preheat the oven to 400F. Toss the Brussels sprouts with olive oil, salt, and pepper. Roast for 20 minutes, stirring halfway through. In a bowl, mix the honey and garlic, then drizzle the mixture over the roasted Brussels sprouts. Return to the oven for 5-10 minutes until caramelized.  

• Stovetop Cinnamon Apples 

• Ingredients: 4 medium apples (peeled, cored, and sliced), 1/4 cup of water, 1/2 tsp of cinnamon, and 1/4 tsp of nutmeg (optional).  

• Instructions: Place apples, water, cinnamon, and nutmeg in a saucepan over medium heat. Cover and cook, stirring occasionally, until apples are tender, about 10-15 minutes. Add a little more water if needed to prevent sticking. Serve warm.  

• Cauliflower Mashed Potatoes  

• Ingredients: 1 cauliflower head (cut into florets), two tablespoons olive oil or butter, 1-2 garlic cloves (or minced garlic), two tablespoons Greek yogurt or sour cream, and fresh chopped herbs like chives or parsley.  

• Instructions: Place cauliflower, potato, garlic, and water in a pot and steam until tender. Drain and let stand for 5 minutes. Add buttermilk, seasonings, and olive oil/butter. Mash until ingredients are combined. Garnish with freshly chopped chives or parsley.  

Thanksgiving is an opportunity to gather with your loved ones to celebrate gratitude. This guide can help create a healthy holiday experience for those living with diabetes. If you focus on the tips in this guide, including mindfulness, portion control, and diabetes-friendly recipes, you can enjoy your holiday without compromising your health. As we also celebrate Diabetes Awareness Month, remember to prioritize your and your family’s well-being alongside holiday traditions.  

How AFSPA Can Help  

Explore the Foreign Service Benefit Plan’s programs to help manage your diabetes below: 

Simple Step to Living Well Together Program (Healthy Action)  

If you have been diagnosed with diabetes, FSBP will reach out to you and ask that your provider submit your A1c laboratory results to us. Your A1c laboratory results must be less than 8% during the calendar year for you to earn a $75.00 wellness incentive. 

Before December 1, submit your A1c laboratory results to: 

Foreign Service Benefit Plan
1620 L Street NW
Suite 800
Washington, DC 20036 

Livongo-Remote Diabetes Monitoring Program  

At no cost to eligible FSBP members, the Livongo-Remote Diabetes Monitoring Program empowers those with diabetes to live a better life. Members will have access to personalized support through a cellular enabled meter, mobile app and personalized interventions to help you make better decisions about diabetes management  

For more information contact members can call 800-945-4355 or visit Livongo’s website at get.livongo.com/FSBP. 

Lifestyle and Condition Health Coaching 

For members who would rather use a holistic approach to help you and your covered dependents achieve your best health, our Lifestyle and Condition Coaching (LCC) Program is the perfect program to health manage your diabetes. Our LCC Health Coach will provide guidance, support, and resources for over 40 lifestyle and medical conditions to help you overcome obstacles that may be keeping you from realizing optimal health.  

To enroll in a program, contact a LCC Health Coach at 1-866-533-1410. LCC Coaches are available Monday through Friday from 8:00 a.m. – 8:00 p.m. ET. You may also enroll online at www.myactivehealth.com/FSBP. Participation in this program is voluntary and is available at no cost to members. 

*Completion of this program can earn you up to $150 in Healthy Action Incentives 

AbleTo 

AbleTo is a web-based video conferencing personalized 8-week treatment support program designed to address the unique emotional and behavioral health needs of individuals learning to live with conditions like type 2 diabetes.  

If you feel you would benefit from this program, would like more information, or would like to enroll in this program please call 866-287-1802 or visit AbleTo’s website at www.AbleTo.com/enroll. This program is available to members in the 50 United States. 

Digital Coach Program 

These include nine base programs for weight management, smoking cessation, stress management, nutrition, physical activity, cholesterol management, blood pressure, depression management, and sleep improvement. Programs are prioritized based on a member’s health risk assessment to help create a personalized plan for successful behavior change. Members can engage and participate through personalized messaging with tools and resources to help track their progress and stay on the path to wellness. Visit Aetna’s secure member website to sign up.   

*Completion of the digital coaching program can earn you up to $150 in Healthy Action Incentives in FSBP‘s Simple Steps to Living Well Together Program. Reach level 3 to earn $75 and level 4 to earn an additional $75. 

References  

-https://www.niddk.nih.gov/health-information/community-health-outreach/national-diabetes-month 

– https://diabetesfoodhub.org/blog/what-diabetes-plate