Easter and diabetes

Plan a Balanced Easter Menu

Firstly, Easter only comes once a year and a little chocolate at this time will not affect your long-term blood glucose management. However, it is still important to plan a balanced Easter menu that includes a variety of nutritious foods.

• Have a big breakfast with some protein and healthy fats to get your morning off to a good start. Try eggs and avocado or peanut butter on wholegrain toast, or oats with natural yogurt, nuts and seeds.
• For dinner, opt for lean proteins, like chicken, turkey or fish with plenty of vegetables, and salads on the sides
• When enjoying meals with family and friends over the easter period, focus on good quality carbohydrate choices. Choose lower glycemic index carbohydrates such as wholegrains, starchy vegetables and fruits. These choices can help you manage BGL better than highly processed carbohydrates and will also keep you fuller for longer. More information on the glycemic index is available here.
• Eating regular, balanced meals will keep you satisfied, and you will be less likely to mindlessly snack on chocolate and sweets all day.

Monitor Portion Sizes:

• It's easy to overindulge during festive occasions. Be mindful of portion sizes and try using smaller plates to help manage portions. This can prevent excessive carbohydrate intake, helping us to keep BGL in target.
• Start with one plate. Eat slowly, enjoying the taste, texture and smell of the delicious food.
• Aim for half of your plate to be filled with vegetables, one quarter protein and one quarter carbohydrate. See the NDSS factsheet on healthy meal ideas here to give you some ideas.
• If you find at the end of your meal you are still hungry, that is ok. Go back for seconds and enjoy them! You are still likely to eat less than you would have if you overloaded your plate at the beginning.

Mindful Easter Egg Hunts:

• Easter egg hunts are a classic tradition, but the treats inside those eggs are often high in sugar. Consider swapping some of the chocolate eggs with other easter themed treats like crafts, eggcups or ceramic bunnies.

Stay Active:

• Incorporate physical activity into your Easter celebration. Plan outdoor activities or take a family walk after a meal. Exercise can help improve insulin sensitivity and will help with BGL spikes after eating.

Avoid ‘diabetic friendly’ or ‘sugar free’ chocolate:

• ‘Diabetic’ chocolate is just as high in saturated fat and calories as ordinary chocolate, so is still not a healthy option for your heart or for helping you to maintain a healthier weight.
• Sometimes the type of sweetener (polyols) used to replace sugar in ‘diabetic’ chocolate and Easter eggs can have a laxative effect, which may cause tummy upset.
• They will still contain carbohydrates which will raise BGL.
• Often these varieties also come with an expensive price tag. It is better to choose regular chocolate and eat a smaller portion. Dark chocolate is also a good option. The higher % of cocoa, the less sugar the chocolate will have. Dark chocolate has a stronger taste than milk chocolate, so you are likely to be satisfied quicker.

Know your carbohydrates

• If you normally count carbohydrates, it is important to keep using these skills over the Easter period.
• Moderation will help prevent overeating, particularly outside of mealtimes. When selecting your Easter eggs think about the portion size. Instead of going for the biggest egg on the shelf try selecting a couple of smaller ones.
• Smaller amounts of carbohydrate will reduce spikes in glucose levels - and you’ll also get to enjoy your Easter chocolate supply for longer!
• When looking to count carbohydrates, the nutritional information panel on the back of the box will provide you with everything you need to know!
• All labels will come with a recommended portion size, try to stick with this and you can always come back for more later if you wish.
• You can find out more about label reading using the NDSS factsheet here.

By planning ahead, making smart food choices, and staying active, people living with diabetes can enjoy the festivities while managing their blood glucose levels. Enjoy the holidays, and remember chocolate has a long shelf life, so don’t feel the need to eat it all at once 😊