Living With Diabetes: Eating Well During the Holidays

Tip 1: Time your meals

Eat your breakfast or snacks earlier in the day before a holiday gathering. Do not skip meals! Skipping meals makes it harder to manage your blood sugar.

Tip 2: Limit starchy foods

If your holiday meals have multiple carbohydrate-heavy options like potato or pasta dishes, bread, and crackers, choose one or eat a small amount of several. Use a smaller plate for dinner and place vegetables or salad on it first.

Tip 3: Eat vegetables and fruits

Raw, grilled or steamed fruits and vegetables are the healthiest options. Avoid foods made with cream, butter, syrup or gravy. Eat fresh fruit in moderation.

Tip 4: Avoid sugary drinks 

Choose water, seltzer, tea and coffee without sugar. If you drink alcohol, remember to eat something first to prevent low blood glucose levels later. Limit yourself to one drink for women and two drinks for men. Never drink and drive.

Tip 5: Choose healthier snacks

If you work in an office, bring healthy snacks from home to resist holiday treats left in the breakroom. 

Tip 6: Make food to share

Making a diabetic-friendly snack, appetizer or dessert for a holiday gathering—or diabetic-friendly treats for the office—assures you have healthier options and can share with friends, family and co-workers.

Tip 7: Socialize instead of graze

Standing near where food is served makes it harder to resist. Instead, find a place away from the food and socialize with friends and family.  

Tip 8: Remember to exercise

Exercise helps lower blood sugar levels. Consider working out earlier in the day. Or, after your meal, take a walk with family and friends. You can also ask your co-workers to walk with you at lunchtime. 

Tip 9: Do not feel bad if you overindulge

Holidays are a time when it is easy to overindulge. If you eat more food than usual, including foods you do not normally eat, like sweets or carbs, you can get back on track the next day with healthier options and exercise. 

Tip 10: Talk to your diabetes care and education specialist

“Talking to a specialist can help you plan for the holiday season in advance,” said Hughes. “You can make good decisions while still enjoying yourself.”

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