It's the season of family, festivities, and food—lots of food! How do you manage your diabetes during the holidays when food temptations are everywhere? Try these tips to help you stick to your diabetic meal plan this holiday season.

Colorful holiday plates on a table

Plan for the holidays

You may not be able to control the food that is served to you, or you may end up seeing other people eating foods that appeal to you. Make a plan and rise to the challenge.

  • To keep your blood sugar stable, eat your meals at your usual times, and if necessary, have a snack at your usual mealtime and cut back a little at dinnertime.
  • Invited to a party? Suggest bringing some healthy food.
  • Plan your carbohydrate choices ahead of time: if you eat something sweet, for example, cut back on other carbs like potatoes, bread, and pasta dishes.
  • Don't skip meals to treat — when you're really hungry, you're more likely to overeat.
  • Avoid or limit alcohol. If you drink alcoholic beverages, avoid sugary drinks like juice and soda and eat food instead.
  • Even in the midst of holiday celebrations, don't forget to check your blood sugar.

How to conquer buffets smartly

With all the delicious holiday foods on offer, make it easy to make healthy choices.

  • Fill at least half your plate with vegetables to leave less room for unhealthy foods.
  • Eat slowly: it takes your brain at least 20 minutes to register that you're full, so take your time before deciding whether or not to have a second helping.
  • Don't forget to drink plenty of water.

Not on the bad food list

  • You can still enjoy your favorite holiday treats in moderation, but focus on the dishes you really love that you can't have at any other time of year.
  • Sometimes there are so many holiday treats that you can't fit them all into one meal, so instead of overindulging, ask your host if you can take some of your favorite treats home to enjoy later.

Keep moving

  • Staying active is your secret weapon on holiday: it helps you digest food better and reduces stress.
  • You may not have time for a long walk, but even 10 minutes after a big meal can be beneficial.
  • When you're getting active during your vacation, invite your friends and family to join you.

Support your friends and family with diabetes

  • If you're hosting a holiday meal, serve holiday classics and A healthier alternative.
  • Consider keeping sauces, dressings, and toppings separate so guests can customize.
  • Managing diabetes is different for everyone, so you can offer support to friends and family with diabetes as they manage their disease – even just listening can help – but avoid telling them what they should or shouldn't eat.

Remembering the meaning of holidays

Holidays aren't just about food — they're also about celebrating, reflecting on the year gone by, and spending time with family and friends.



Content Source:

National Center for Chronic Disease Prevention and Health Promotion; Diabetes