Navigating the Holiday Season: A Guide to Enjoying the Holidays with Diabetes

The holiday season is filled with family gatherings, celebrations, and plenty of food. For individuals managing diabetes, striking a balance between festive enjoyment and health can be a challenge. However, with a thoughtful approach, you can enjoy the season without compromising your well-being.

The following tips can help you enjoy your holidays and make healthy choices:

• Plan Ahead: Planning your meals and snacks in advance allows you to make informed choices. Opt for balanced meals. This proactive approach helps you avoid impulsive, less health choices.
• Choose Smart Carbs: Carbohydrate is the nutrient that has the greatest impact on blood glucose. Choose carbs that are nutrient-dense, which means they are rich in fiber, vitamins, minerals, and low in added sugars, sodium, and unhealthy fats. Smart carbs include whole grains, non-starchy vegetables, and dairy products without added sugar.
• Stay Hydrated: According to the American Diabetes Association, “Not drinking enough water during a regular day can lead to mild dehydration that you may not even notice. Dehydration can lead to mildly higher blood glucose levels or significant spikes in your blood glucose.”
• Physical Activity: Doctors recommend at least 150 minutes a week of brisk activity. That’s just 30 minutes a day. You can get your recommended dose of physical activity by doing exercises you like such as a post-meal walk or dance workout. Exercise doesn’t have to be hard.
• Healthy Swaps: Many dishes can be modified to be diabetes friendly. Focus on substituting any high-fat or high-carbohydrate ingredients with healthier options. Bring your own dish that is low in carbohydrates and heart healthy, such as roasted Brussels sprouts, squash with garlic, sea salt & pepper, mashed cauliflower, or a tossed salad.
• Monitoring Blood Sugar: Keep up with your routine of monitoring your blood sugar levels. This practice allows you to make real-time adjustments to your food choices and insulin, if needed.
• Limit Alcohol Intake: If you choose to consume alcohol, try to limit to 1-2 small drinks. Alcohol is high in calories as well as increases risk of hypoglycemia with diabetes. Consider festive mocktails as an alternative.
• Enjoy the Festivities: If you do overindulge, do not stress. Move forward with a positive attitude that you can do better the next meal. Remember, the holidays are a time to focus on the joy of the season and create lasting memories.

By approaching the holiday season with a combination of mindfulness, preparation, and healthy choices, you can navigate the festive season with diabetes and still eat, drink, and be merry.

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