“The primary dietary minefields are that, initially, we want to throw caution to the wind,” said Amy Kranick, dietician and certified diabetes educator for the Vanderbilt Diabetes Center. “In other words, there are old tapes playing in our heads that we need to just celebrate for this event and forget about portions, healthy eating and diabetes for now. We will just start back on our diet on Monday and not think about it ‘til then.”

 

Fellow dietician and certified diabetes educator Jennifer Garland agreed. She ticked off a list of popular foods that often weigh down the folding tables of a tailgate party: salty foods like processed meats, pies, cakes, brownies, “fried sides” like hot wings and chips and jalapeno poppers, and what she calls “Mayo Galore,” which includes mayonnaise-based dips, potato and pasta salads, and coleslaws.

 

All of those can be dangerously tempting, and too often, people just give in. And that’s a risky path to follow, even temporarily. Calories and fat are cumulative, and sometimes overindulging can distract you into getting off course.

 

“It cannot just be a diet,” Kranick said. “It has to be a lifestyle that any occasion can fit into.”

So what are the alternatives for a person with diabetes who wants to eat a reasonably healthy meal but still enjoy the tailgate experience?

 

If you absolutely cannot resist the buffet, try to take very small portions of your favorite not-so-healthy foods while concentrating primarily on the healthier options--and pledge not to return for seconds.

And make wise choices. Choose salsa instead of a creamy dip. Load up on crudités, like carrots and celery, instead of chips. Or if you must have chips, limit yourself to a small serving. Pile your sandwich high with lettuce and tomato and lean meat, instead of sausage or bologna and lots of mayonnaise.

“When you see that you are not able to follow the plan, you need to stay strong,” counseled Kranick. “There is always a way to make it work. A burger, handful of chips, baked beans and a light beer is better than two burgers, a hot dog, many handfuls of chips, two brownies and three beers.”

 

“Remember, keep it simple, and do not give in when you have that ‘out of control’ feeling,” she added.

Garland added, “If all else fails, remember your plate model, and go heavy on the veggies, light on the starches and desserts. Treat it as a meal and try to avoid taking a scoopful of all the items to try—you’ll end up with more food that you meant to get.”

Go team!