EEH: 7 tips for healthy holiday eating when you have diabetes

Hams, yams, pies, potatoes. Holiday eating can easily throw off a diabetes meal plan. How can someone eat healthy during the holiday season when they have diabetes?

It’s all about finding a balance — enjoying the holiday festivities while keeping blood sugar levels in check. People with diabetes should check their blood sugar more often during the holidays and bring plenty of extra supplies wherever they go.

Here are seven tips for healthy holiday eating with diabetes:

1. Eat close to usual times. This helps to keep blood sugar steady. If a holiday meal will be served later than normal, choose a healthy snack around the usual mealtime.
2. Don’t skip meals to save for a holiday feast. When someone has diabetes and skips a meal, it will be more difficult to manage their blood sugar and they’ll be more likely to overeat.
3. Don’t put any foods on the “no” list. Fit everything into the diabetes meal plan instead. Practice mindful eating, prioritize, slow down and savor a small portion of favorite foods. Skipping the mashed potatoes or dinner roll may save room for a small portion of grandma’s homemade stuffing. Savor some cinnamon or vanilla nut-flavored warm, unsweetened tea with or without a smaller portion of your favorite sweet treat after a meal.
4. Offer to bring a healthy dish. Bring a dish to a holiday party that can substitute for a non-healthy option. Focus on non-starchy vegetables, such as roasted vegetables with herbs and spices or a green salad.
5. Be smart about sweets. If someone has a sweet treat, they should cut back on other carbs during the meal.
6. Get moving! It will help maintain a healthy mindset and reduce stress—and it’s a great way to help manage blood sugar. After a holiday meal, go for a walk.
7. Get plenty of sleep. The more sleep deprived someone is, the more they’ll choose high-fat, high-sugar foods and the more difficult it will be to manage blood sugar levels.

Get more information at EEHealth.org/services/diabetes.