The holiday season brings joy, celebrations, and delicious food—but it can also pose challenges for those managing diabetes. With gatherings often centered around food, sweets, and special drinks, sticking to your health goals may seem difficult. However, with a little preparation, you can enjoy holiday festivities while keeping your blood sugar in check.
Tips for Managing Your Diabetes During the Holidays
Here are tips and strategies from our primary care team at Avance Care to help you manage diabetes during the holidays without missing out on the celebrations.
1. Plan Ahead
Holiday meals and treats are often carbohydrate-rich, so planning ahead can help you make balanced choices. When you know what to expect, you’re better equipped to stay on track with your meal plan.
Preview the menu: If you’re attending a gathering where you know what’s being served, plan your meals for the day accordingly. If the holiday meal will have more carbs than usual, you might consider reducing your carbohydrate intake earlier in the day to keep your blood sugar levels stable.
Bring a dish: If you’re unsure about what foods will be available, consider bringing a dish that fits your dietary needs. Options like roasted vegetables, a fresh salad, or a protein-based appetizer are great choices.
2. Focus on Portion Control
Portion sizes can easily get out of hand during the holidays. Being mindful of portion sizes lets you enjoy your favorite foods without overdoing it on carbohydrates and sugar.
Use a smaller plate: This simple trick can help you avoid piling on too much food.
Balance your plate: Fill half your plate with non-starchy vegetables (such as leafy greens, roasted carrots, or Brussels sprouts), one-quarter with lean protein, and one-quarter with complex carbs.
Eat slowly: Eating at a slower pace helps you savor your food and gives your body time to signal when it’s full, which can prevent overeating.
3. Watch Your Carbohydrate Intake
Carbohydrate management is key to keeping blood sugar levels stable, especially when holiday meals are often high in carbs. Carbs affect blood sugar more than other nutrients, so being selective about which carbs to include can make a big difference.
Choose complex carbs: Whole grains, vegetables, and legumes have a lower impact on blood sugar than refined carbs like white bread or sweets. When given a choice, go for these more complex carbohydrates.
Limit sugary treats: Desserts and sweet drinks can quickly spike blood sugar levels. If you want to indulge, consider splitting a dessert with someone or choosing a small portion.
4. Stay Active
Physical activity is one of the best ways to keep blood sugar levels stable, and it’s especially helpful during the holiday season when food temptations are everywhere.
Take a walk: A brisk walk after a big meal can help lower blood sugar levels. Walking with family or friends after dinner can be a nice way to stay active together.
Squeeze in short workouts: Even if the holiday season has you busy, try to make time for short, 10-15 minute activity sessions. This could include stretching, a quick workout video, or light weightlifting.
Prioritize movement: Look for opportunities to move more, such as taking the stairs, standing while chatting, or even dancing at gatherings.
5. Manage Holiday Stress
Holiday stress is common, and for people with diabetes, it can lead to higher blood sugar levels. High stress levels can increase cortisol, a hormone that raises blood sugar, and lead to habits like overeating or choosing less healthy foods.
Practice relaxation techniques: Deep breathing exercises, meditation, or even taking a few minutes to yourself can help reduce stress levels.
Set boundaries: If holiday obligations are overwhelming, remember that it’s okay to say no. Prioritizing activities that bring you joy and connecting with supportive family and friends can make a big difference.
Get enough sleep: Sleep is critical for managing stress and blood sugar. Aim for 7-8 hours of sleep per night, and try to keep a consistent sleep schedule even during the holidays.
6. Monitor Blood Sugar Regularly
With all the holiday activities, it can be easy to forget regular blood sugar checks. However, monitoring your blood sugar levels is one of the best ways to stay on track and quickly adjust if your levels are off.
Check before and after meals: Monitoring your levels before and after meals can provide insights into how certain foods affect your blood sugar.
Keep notes: Tracking any changes in your diet, activity, or stress levels alongside your blood sugar readings can help you identify patterns.
Adjust medication if needed: If you’re noticing consistent high or low blood sugar readings, consult your healthcare provider to discuss potential adjustments to your medication.
7. Be Mindful of Alcohol
Holiday gatherings often include alcohol, which can have unpredictable effects on blood sugar. While moderate drinking may be safe for some, it’s essential to be cautious.
Limit alcohol intake: The American Diabetes Association recommends no more than one drink per day for women and two for men. Always drink alcohol with food to reduce the risk of blood sugar spikes or drops.
Avoid sugary mixers: Choose low-sugar options like sparkling water or diet soda as mixers for drinks like cocktails.
Be prepared for lows: Alcohol can lower blood sugar levels, especially if consumed on an empty stomach. If you choose to drink, monitor your blood sugar closely and carry fast-acting carbs, like glucose tablets or a small snack.
8. Enjoy the Season with Balance
Managing diabetes during the holidays doesn’t mean depriving yourself. The season is about spending time with loved ones, giving thanks, and celebrating traditions—these aspects can be the focus, with food playing a supportive, rather than central, role.
Reframe your mindset: Rather than focusing on what you can’t eat, think about all the delicious, diabetes-friendly options available. Roasted vegetables, lean meats, and holiday spices like cinnamon, nutmeg, and clove can be flavorful and nutritious.
Set realistic goals: The holidays are a short season, so consider setting small, achievable goals rather than strict expectations. Enjoying a small treat here and there in moderation is okay, especially if you’re managing the rest of your meals thoughtfully.
Connect with loved ones: Use the holiday season as a time to connect, engage, and celebrate with family and friends. Meaningful conversations, laughter, and shared experiences can often bring more satisfaction than any meal.
Talk to Your Provider
The holidays are a special time, but they can be challenging for those managing diabetes. If you’re looking for more personalized strategies to stay on track, we’re here to help. Schedule an appointment with an Avance Care physician or provider to discuss your goals and develop a plan that lets you enjoy the season while prioritizing your health.
With the right approach, you can have a happy, healthy holiday season that’s as full of joy as it is of balance!
