Tips for Managing Diabetes during the Holiday Season

Managing diabetes during the holidays can be more challenging with travel, hosting family gatherings, and being around a variety of foods, sweets, and snacks.  Keeping your regular routine and your carbohydrate intake consistent can be very difficult.  Here are some helpful tips to help you manage your diabetes during this Holiday Season:

1.  Keep a regular meal schedule.  Don’t skip meals.  Eat lightly throughout the day.  Emphasize fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates.  “Saving up” for the big meal can make you overly hungry and eating can become uncontrollable, making it harder to manage your blood sugar. 

2.    Have a snack before the big event.  Don’t go to the party hungry.  Have a snack and spoil your appetite.  Typically, appetizers are served before the big meal and if you go to the party hungry you may fill up on chips and dips, raising your blood sugar before the main meal.

3.    Plate your plate. Scan the buffet table before plating your plate.  Choose foods that are special to the holiday.  Divide your plate ¼ lean protein, ¼ complex carbohydrate, and ½ vegetables. 

4.     Choose your favorite Holiday starches/carbohydrates.  The holidays are typically starch heavy.  Choose starches that you may not have all year round.  For example, portion your plate with stuffing and baked sweet potato casserole instead of mashed potatoes and bread roll.

5.     Plan for your favorite holiday desserts.  Allow yourself to have your favorite dessert as part of your total carbohydrate intake for the day.   Go for a walk or do the dishes after the big meal to help bring your post-prandial blood sugar down before having dessert. 

7.     Slow down and savor.  When we eat slowly and savor our food, we can honor our hunger and fullness and keep our blood sugar levels in check.  Remember to pack up your favorite holiday foods to enjoy as leftovers for another meal.

6.     Stay active.  The holidays are a busy time, but remember to prioritize your exercise and incorporate physical activity.  You may not be able to keep to your regular exercise regimen, but make time to get shorter bouts of exercise.  Getting 15 minutes of exercise after each meal can add up to 45 minutes a day and can help bring post-prandial blood sugar levels down, and possibly improve overall blood sugar control.

8.     3 D’s:  Delay, Dilute, Don’t!  Holiday spirits can be high in sugar and raise blood sugar levels and can potentially cause hypoglycemia 24 hours later.  Delay drinking until mealtime.  Dilute drinks with sugar free sodas or juices and drink water in between.  Don’t drink and be the designated driver.

9.     Remember to check your blood sugar levels more frequently during the holidays, so you can make adjustments as needed.  A little indulgence during the holidays has less impact on blood sugar levels than what you do throughout the year.  What’s more important is that you get back to your regular eating schedule and consistent carbohydrate intake at the next meal or snack.

10. Have a Happy Holiday Season and Enjoy Family and Friends.

Visit your Registered Dietitian Nutritionist for more individualized assistance to help manage your blood sugar through the holidays.      

We wish you a Happy Holiday Season and a New Year filled with Health, Happiness, and Prosperity!

From Your Registered Dietitians

Alicia Calvo, & Associates

Medical Nutrition Network, LLC