Diabetes and the Holidays: Tips for Healthy Holiday Celebrations
The holiday season is a time for family gatherings, celebrations, travel, and plenty of tasty foods. For people living with diabetes, however, the holidays can bring some unique challenges. Changes in routine, larger meals, travel, and holiday stress can make it more difficult to maintain your usual diabetes care routine.
Managing diabetes during the holidays does not mean missing out on the celebrations you enjoy. Living well with diabetes takes time and practice, and diabetes care can become part of family life, holidays, and everyday routines.¹ With some preparation and mindful choices, you can enjoy holiday traditions while continuing to pay attention to your blood sugar.
Here are a few simple strategies to make managing diabetes during the holidays feel more manageable.
Planning Ahead
The holidays can bring changes to your usual routine, from different mealtimes to traveling and attending gatherings. Because diabetes care is personal, your plan should fit your individual needs and may need to change as those needs change.² Planning ahead for meals, activities, and your schedule can make it easier to stay consistent while still enjoying time with family and friends.
Don’t Skip Meals
It may be tempting to skip a meal to “save room” for a holiday dinner, but going too long without eating can make it harder to manage portions and maintain your usual eating routine. Instead, try to eat regular meals throughout the day and choose balanced foods when possible.³
Know What To Expect
Before heading to a holiday gathering, take a look at the foods that will be available and think about what choices fit your usual eating plan. If you are unsure what will be served, consider bringing a dish to share. This gives you another option while still allowing you to enjoy the gathering.³
Check Your Blood Sugar
Holiday meals may include foods that are different from what you normally eat. Checking your blood sugar as recommended by your healthcare team can help you keep track of your levels during changes to your usual routine.³ If you notice changes or have concerns, talk with your healthcare provider.
Stay Active
Being active is one of the tools that can support blood sugar management and overall diabetes care. Finding simple ways to stay active during the holidays, such as taking a walk after a meal or helping with holiday preparations, can help you keep movement part of your routine. You don’t need to spend hours exercising to stay active. Look for small opportunities to move throughout the day and choose activities you enjoy.
Prepare for Holiday Travel
If you’re traveling during the holidays, plan ahead and make sure you have what you need for your trip. Keep your meds and diabetes supplies easily accessible, and consider bringing extra supplies and snacks in case your plans change or you experience unexpected delays.
Build a Balanced Holiday Plate
Holiday meals often include a variety of traditional foods, from savory side dishes and family favorites to desserts and sugary drinks. With so many options available, it can be helpful to focus on balance rather than feeling like you need to avoid certain foods. Be mindful of portions, choose a variety of foods, and enjoy the holiday while staying consistent with your usual eating plan.
Fill Up on Veggies
Start by making non-starchy vegetables a large portion of your plate. Options such as green beans, broccoli, leafy greens, and other vegetables can add variety and nutrients to your holiday meal. Building your plate around vegetables can leave room for other foods you enjoy while keeping your meal balanced.⁴
Choose Lean Protein Options
Add a lean protein such as turkey or chicken to your plate to create a more balanced meal. Pairing lean protein with vegetables and appropriate portions of carbohydrate-containing foods can help create a well-rounded plate.⁴
Watch for Carbohydrates
Stuffing, mashed potatoes, and dinner rolls can all add carbohydrates to your meal.⁴ You don’t have to skip the dishes you look forward to each year. Instead, be mindful of these portion sizes and choose the foods you enjoy most. Taking smaller portions of several favorites can allow you to enjoy more variety while keeping your meal balanced.
Be Mindful of Dessert
Dessert is part of many holiday celebrations, and there’s room to enjoy it without feeling like you have to completely avoid your favorite treats. Managing diabetes during the holidays isn’t about perfection.⁵ Instead, focus on moderation and portion sizes by choosing a smaller serving of dessert. Taking the time to enjoy a favorite treat can make it feel just as special without overindulging.
Be Mindful of Beverage Choices
Water and unsweetened tea are simple choices to keep on hand. Sugary drinks can add carbohydrates and added sugar to your meal, so consider limiting soda, sweetened tea, punch, and other similar beverages.
If you choose to drink alcohol, be mindful of your intake and what you mix it with. Your individual diabetes care plan can take your eating and drinking habits into account, so talk with your healthcare team about what works best for you.
Having diabetes doesn’t mean you have to miss out on the holiday traditions, meals, and celebrations you enjoy. Instead of aiming for perfection, focus on balance and making choices that work for you. Small decisions throughout the holiday season can add up and make a meaningful difference.
Have questions about managing diabetes during the holidays? Talk with our pharmacy team! We’re here to support you and help you feel confident throughout the holiday season.
