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Be thankful, healthy during the holidays

This holiday season, the Georgia Department of Human Resources is encouraging people with diabetes to stay healthy by planning meals that minimize fats and sugars and maximize vegetables, eating in moderation and staying active.

Diabetes, the sixth leading cause of death in Georgia, results from the body's inability to produce and process insulin, or convert sugar into energy. Major contributors to incidences of diabetes include: being overweight, a family history of diabetes, being physically inactive, and having high blood pressure.

"With so many options at the holiday dinner table, many people tend to overindulge. This is unhealthy for everyone, but particularly for those with diabetes," said Kathleen E. Toomey, director of the DHR Division of Public Health. "We encourage everyone to follow four simple rules to live healthier all year long: eat smart, be active, get checked and don't smoke."

• Eat smart. Pre-planning meals and eating in moderation can help people with diabetes keep their blood sugar at a healthy level. Add more vegetables to your meal. Leafy greens are loaded with healthy vitamins and minerals. High-fiber vegetables like collard greens, green peas and dried beans, also help control blood sugar levels. Limit consumption of potatoes, corn and other starchy vegetables that may elevate blood glucose. Decide ahead of time which desserts and how much you will eat.

• Be active. Make exercise a part of your holiday plans. Make it fun. Thanksgiving and the upcoming holidays are perfect for reconnecting with family members by walking together. Aim for 30 minutes every day of some type of physical activity.

• Get checked. If you are traveling this holiday, be sure to take your blood sugar monitoring equipment with you. Testing your blood glucose regularly will help you to make healthy food choices. People with diabetes should make certain to check their numbers regularly: blood sugar, blood pressure, cholesterol and weight.

• Don’t smoke. People with diabetes who smoke have an increased risk of heart and blood vessel problems. If you want to stop smoking or using tobacco, call DHR's toll-free Georgia Tobacco Quit Line at 1-877-270-STOP (7867).

You can also find out if you are at risk for diabetes by taking an online risk assessment test offered by the American Diabetes Association. Visit www.diabetes.org/risk-test.jsp for your free risk assessment or call 1-800-DIABETES.