8 Ways To Master Holiday Eating With Diabetes

During the holidays, sweet treats and savory bites surround us. For the most part, avoiding all these foods entirely isn’t really realistic, so how can you stay on top of your diabetes management while still enjoying the seasonal foods you might look forward to all year? Try incorporating these 8 healthy holiday tips into your holiday planning this year.
1. Plan Ahead
Many families eat holiday meals at odd times (like the middle of the afternoon), either out of allegiance to a tradition that stems from our agrarian past or to accommodate football games, travel schedules, and party-hopping. You may need to have a snack at your normal meal time to keep you from overeating at the gathering.
2. Check Your Glucose Levels
During the holidays, you’re eating more carbohydrates than usual and at different times than you normally do. Keep an eye on your sensor glucose after your meal and sneak a peek at your MiniMed Connect app on your phone. Be sure to check your blood glucose (BG) if you see your sensor glucose increasing or decreasing.
3. Eat Slowly, Enjoy Your Company
Meals are a staple of family holiday traditions. Enjoy the time you have together and those foods you may only have once or twice a year by eating your food more slowly. Slowing eating gives your body the chance to tell your brain you’re full, so you’ll end up eating less and be just as satisfied.
4. Snack Smartly Before Your Meal
Choose foods to nibble on that won’t sabotage your BG while you’re cooking or waiting for your meal. Bring a platter with your favorite lower carb veggies such as cucumbers, carrots, zucchini, celery, and broccoli, or have a small few pieces of low-fat cheese.
5. Modify Favorite Holiday Foods
Simple food and ingredient swaps can turn cooking and baking into a healthy holiday meal. Opt for low-fat or no-fat cheese instead of full-fat cheese, egg whites instead of eggs, or turkey bacon instead of regular bacon. You’ll reduce the calorie and fat content while enjoying your goodies without the guilt.
6. Drink More Water
Mild dehydration can mimic the sensation of hunger, and according to Diabetes Self-Management, people with diabetes are at a greater risk of dehydration because a higher than normal BG can deplete fluids. Aim to drink at least 8-10 ounces of water throughout the day, and drink up before your first bite of food and while eating to add volume and weight to your meal – you may end up eating less and will stay hydrated. For a calorie free flavor boost, squeeze in a lemon or lime, or try sodium-free sparkling water.
7. Limit Sugary Alcoholic Drinks
Mixed alcoholic drinks tend to have a lot of carbohydrates, and too much alcohol can lessen your inhibitions and lead to overeating, according to U.S. News. If you’re going to have a drink, try to limit yourself to one drink per day (for women), or two drinks per day (for men) and opt for a mixed drink with sugar-free or diet mixer. Be sure to test your blood sugar more frequently when drinking alcohol, and eat a small snack if your stomach’s empty to help prevent low blood sugar.
8. Plan for Exercise
Moderate and daily exercise can help partially offset increased holiday eating, and is a great reliever of (holiday) stress. If you’re not already on an exercise program, start by brisk walking 10 to 15 minutes twice a day, or try one of these 5 Healthy Holiday Activities. Be sure to talk with your healthcare team before starting a new exercise program.
Great article. For me, I keep my long term goals in mind. If i know I am going to splurge, I keep to my exercise routine and even go a bit further. I will pack my own snacks to fill me up at a party where I know the carb count instead of eating too many of the unknowns.
Vincent, I’m glad you enjoyed this article! Thank you for sharing your holiday eating tips with us.
Thanks for publish this helpful article. I also want to share my experience with my friends to keep control diabetes.
Take medicine that your doctor prescribed
Get Regular checkup with your family doctor
Brush your teeth and floss everyday
Check for any open cuts or wounds
Maintain a healthy weight
You’re welcome, Jonson! I’m happy to hear you found these holiday tips helpful, and found tips of your own that have worked well for you. Keep up the good work.
Thanks for the tips! It is always helpful for ideas we all know to be reinforced. Exercise has always been a huge factor in maintaining control, a walk after a celebration to check out the Christmas lights provides a double plus. Merry Christmas.
Patty, I’m glad these tips were a helpful reminder for you this holiday season. Taking a walk after a meal while gazing at all of the pretty holiday lights is a definite double plus 🙂 Merry Christmas to you, too!
Nice diabetes tips.
I have been diabetic since 1957 I feel very depressed since getting the new medtronic mini med pump I have no control over my pump and feel useless. very hard to live with these feelings as I went throw childhood and teens!
I’m sorry to hear this, Marion and this is certainly not our intent. We’d like to connect you with a teammate to see if there is anything we can do to help. Please give our team a call at 800.646.4633, option 1 to discuss your options.
i know you would never put it out there!