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5 Healthy Eating Tips for the Holidays

‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere, and parties and travel disrupt daily routines. What’s more, it all goes on for weeks.

How do you stick to your diabetes meal plan when everyone around you seems to be splurging? Here are 5 tips that can help:

1. Holiday-Proof Your Plan

You may not be able to control what food you’re served, and you’re going to see other people eating tempting treats. Meet the challenges armed with a plan:

Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.

Invited to a party? Offer to bring a healthy dish along.

If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.

Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat.

If you slip up, get right back to healthy eating with your next meal.

2. Outsmart the Buffet

When you face a spread of delicious holiday food, make healthy choices easier:

Have a small plate of the foods you like best and then move away from the buffet table.

Start with vegetables to take the edge off your appetite.

Holiday Hacks

Have pumpkin pie instead of pecan pie. Even with a dollop of whipped cream, you’ll cut calories and sugar by at least a third. Break physical activity up into smaller chunks so it’s easier to schedule, like walking 10 minutes several times a day. Schedule some “me” time every day—a nap, dog walk, or hot bath to get your energy back for the next celebration.

Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.

Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines. Also plan to stay on top of your blood sugar. Check it more often during the holidays, and if you take medicine, ask your doctor if the amount needs to be adjusted.

3. Fit in Favorites

No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow down and savor a small serving, and make sure to count it in your meal plan.

4. Keep Moving

You’ve got a lot on your plate this time of year, and physical activity can get

crowded out. But being active is your secret holiday weapon; it can help

make up for eating more than usual and reduce stress during this most

stressful time of year. Get moving with friends and family, such as taking a

walk after a holiday meal.

5. Get Your Zzz’s

Going out more and staying out later often means cutting back on sleep.

Sleep loss can make it harder to manage your blood sugar, and when

you’re sleep deprived you’ll tend to eat more and prefer high-fat, high

sugar food. Aim for 7 to 8 hours per night to guard against mindless


Most of all, remember what the season is about—celebrating and

connecting with the people you care about. When you focus more on the

fun, it’s easier to focus less on the food.

If you plan for it, no food needs to be on the naughty list.

More Information: 1/2

12/4/23, 10:08 AM 5 Healthy Eating Tips for the Holidays

Eat Well

Living With Diabetes

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Last Reviewed: June 20, 2022

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