Christmastime overindulgence? Seniors should pay attention, and portion control, label reading are keys to holiday eating success

GULFPORT -- Christmastime is filled with traditions such as carolling and decorating the tree. It's also a time for traditional foods such as rich fruit cakes, pecan pies, cornbread dressing and lots of other delights that are synonymous with the holidays.

But for many of us, including seniors, the holidays can be a time for overeating and indulging in treats that are not part of their daily diets.

The overindulgence can be a dangerous for people with food-restrictive diseases, such as diabetes.

According to the American Diabetes Association, almost 26 percent or about 12 million people over the age of 65 have diabetes.

The most common form of the disease is Type 2 diabetes, which occurs when the body cannot produce enough insulin.

Brittany Smith, a clinical dietitian at Boyington Health and Rehabilitation in Gulfport, said seniors with diabetes can still enjoy the holidays if they don't overdo it.

Maintain a habit

"One thing you can do is try to eat the same amount of carbohydrates that you would normally eat," she said. "If you want to have a dessert or some sweets, you should just cut back on carbohydrates at another meal. It is OK to have a treat as long as you cut the carbs elsewhere."

Smith said to be cautious in choosing carbohydrates as they are in lots of foods associated with the holidays.

"Watch what you choose to eat. Carbohydrates are everywhere -- in rolls, mashed potatoes, dressings and stuffings, macaroni and cheese," she said. "The pancreas produces insulin, and it doesn't produce enough insulin to break down sugar and carbohydrates in the body of a diabetic."

Diabetics should also be mindful of hidden carbohydrates and sugar found in things such as alcohol and eggnog.

Know your food

"Read the labels on everything that you are eating if you can," Smith said. "Also, don't cut back on your proteins during the holidays. Portion control is what's important."

Another disease that affects a large number of seniors is hypertension or high blood pressure.

Smith said the key for those with hypertension is to cut back on the salt (sodium).

"Breads and rolls and a lot of canned products can be high in sodium," she said. "Again, look at your labels and check the amount of sodium. Some things that you wouldn't think are high in sodium such as chicken broth are actually very high in sodium."

If sodium intake is a concern, Smith said to go au natural.

"Use fresh fruits and vegetables whenever you can," she said. "There are a lot of products that have both hidden sugar and sodium in them. Fresh fruits and vegetables are always the best way to go."

This story was originally published December 15, 2015 at 5:01 PM with the headline "Christmastime overindulgence? Seniors should pay attention, and portion control, label reading are keys to holiday eating success ."