’Tis the Season to Be Mindful of Your Health
The holidays are a time for joy, laughter, and sharing meals with loved ones. But for those managing diabetes, the season can also bring unique challenges. How can you enjoy the festivities without sending your blood glucose (sugar) on a rollercoaster ride? With a little planning and a few smart strategies, you can savor the season while staying on track.
Diabetes is a chronic disease that occurs when the body cannot properly use glucose, causing excess sugar to remain in the bloodstream. This can be especially challenging during the holidays, when people tend to enjoy celebratory meals—these meals are often higher in calories, carbohydrates, fat, and added sugar than what we eat on a day-to-day basis.
Use the tips below to help you manage your blood glucose during the holidays to help you feel your best and enjoy the season.
Before the Holidays
Set yourself up for success by planning and preparing ahead.
Plan and Shop for Foods That Fit Your Meal Plan
Know your diabetes-friendly meal plan and aim to keep your portion sizes consistent, even when you are away from home or surrounded by tempting seasonal treats. Meals can be planned using the Diabetes Plate method, where half of your plate is nonstarchy vegetables, a quarter of your plate is lean protein, and a quarter of your plate is nutritious carbohydrate foods.
Prepare Meals Ahead
When things get busy, having healthy meals ready to go can be a lifesaver. Cook and freeze dishes that are low in fat, sodium, and added sugar to have healthy options ready to reheat and enjoy when you are busy.
Make a List (of Your Favorite Holiday Foods)
Schedule a bit of time ahead of the holiday season to review your favorite websites or cookbooks for holiday recipe ideas. Make a list of traditional holiday foods you’d like to enjoy. Identify how those recipes fit into your diabetes meal plan. Consider modifying and testing recipes beforehand. Once your favorites have been added to your meal plan, you can add foods or recipes that balance out your plate and inform your shopping list. Planning meals ahead of time can give you a chance to test and modify recipes before the big day.
Make Time to Move
Schedule time for physical activity during the holidays. It doesn’t have to be rigid; just having physical activity on your calendar can help keep you motivated. Aim for 30 min per day, or a total of 150 min weekly of physical activity.
Set Small Goals
Choose one or two diabetes self-management goals for the season. Aim for progress, not perfection.
During the Holidays
Remain Consistent
- Stick to your usual schedule: Eating close to your usual mealtimes and eating at regular intervals helps keep your blood sugar steady. If mealtime is delayed, have a small snack at your usual time and eat less when the meal is served.
- Don’t skip meals: You are more likely to overeat when you get too hungry before a holiday feast. Resist the urge to skip meals to “save up” for a bigger event. You’ll likely send your blood glucose on a rollercoaster ride and end up so hungry you eat more than you would have otherwise.
- Check your blood glucose: Keep monitoring it, even during celebrations.
- Eat slowly: It takes about 20 min for your brain to signal fullness. Slowing down while you eat helps prevent overeating.
When Hosting at Home or Visiting
- Offer options: Hosting a party? Offer both holiday classics and healthier alternatives. Keep sauces, dressings, and toppings on the side so that you and your guests can make choices aligned with their health goals.
- Be buffet-smart: Look over all the options before you serve yourself. Stick to your regular portion sizes and focus on building a diabetes-friendly plate: fill at least half your plate with nonstarchy vegetables, choose lean meats or plant proteins, and limit processed foods and those high in fat, sodium, and sugar.
- Plan ahead and bring a dish: If you’re invited to a party, ask about the menu in advance and offer to bring a dish that fits your meal plan. Not only does this ensure there’s something diabetes-friendly for you to enjoy, but others may appreciate the healthier option, too. Focus on nonstarchy vegetables and lean proteins, which are less common in traditional holiday fare. For inspiration, visit the American Diabetes Association Food Hub for a variety of diabetes-friendly recipes.
Plan for Treats
- Desserts or sweet treats are part of the holidays. If you want a small portion, cut back on other carbohydrate sources in your meal, like bread or potatoes.
- Don’t forget that fruit from a fruit basket or in a beautiful fruit salad can be the best dessert choice.
- If there are too many sweets at once, ask to take home your favorite treat for later.
Drink Smart
- Water or drinks without added sugar are the best choices. Try to skip sugary sodas, sweet tea, punch, and most alcoholic drinks.
- Alcohol is often part of holiday meals, but it’s a good idea to talk to your doctor before drinking. This is important because insulin and some diabetes medications do not mix well with alcohol. That’s because alcohol can affect how insulin and some diabetes medicines work. If you do choose to drink, try to stick to just one or two. A standard drink is 1.5 oz of liquor (like vodka or whiskey), 12 oz of regular beer, or 5 oz of wine.
Support Yourself, Support Others
Everyone manages diabetes differently. Consider sharing your needs or challenges with those close to you and ask for their support. Likewise, support others with diabetes by listening with empathy, rather than judging or advising.
Walk It Off
A short walk, even just 10 min of walking after a big meal, can help your body digest your meal and restore your blood sugar faster after eating. Invite someone to join you for extra motivation.
Questions to Ask Yourself
- What diabetes self-management goal will I focus on during the holidays?
- What nutritious recipes can I fix beforehand to eat well while I am busy?
- How can I be active during the holidays?
Taking the time to plan ahead can make a big difference. By setting a clear goal and preparing healthy meals in advance, you’ll be better equipped to enjoy the holidays while keeping your health on track.
References
Centers for Disease Control and Prevention. (2024, May 15). Diabetes: Healthy eating and the holidays. https://www.cdc.gov/diabetes/healthy-eating/5-healthy-eating-tips-holidays.html
