Diabetes: 7 Tips to Handle the Holidays

Food is one of the greatest pleasures in life, particularly around the holiday season when it’s shared with friends and family. When you have diabetes, it’s important to maintain good health while enjoying the holiday festivities by keeping your blood sugar levels under control. The easiest way to do this is to plan ahead. The more you know about the party you are attending or the restaurant you are going to, the better you can plan for good diabetes care and make the best choices. A realistic goal to set this holiday season is to maintain your current weight and keep your blood sugar within normal range. Remember that holiday meals and traditions don’t have to disrupt your diabetes control. With a little preparation, you'll be ready to face any holiday head-on and still enjoy it.

Here are some tips:

1. Help the Host – and yourself. Don't spend time worrying about what will be served at the event. Offer to bring your favorite diabetes-friendly dish. If you count carbs, check your recipe’s nutrition facts so you know how big a serving is and how many carbs it has.

2. Remember Quality, Not Quantity. Eat slowly, and really enjoy those special foods that you may only have once or twice a year. If the meal will be served near your usual meal time, try to eat the same amount of carbohydrate that you normally would for a meal. If you plan to have a portion of dessert, cut back on another carbohydrate food during the main course. 

3. Eat Before You Go. Don’t skip meals or snacks earlier in the day to "save" calories and carbs for the large holiday feast later on in the day. If you skip meals, it will be harder to keep your blood glucose in control. Also, if you arrive somewhere hungry, you will be more likely to overeat.

4. Don’t Graze. Make sure your portions are reasonable and resist going back for second helpings by eating slowing, chewing thoroughly, and socializing with friends and family at the party away from the table.

5. Choose a Smaller Plate. Our eyes are often bigger than our stomachs. Try using smaller plates to help cut down on calories and carb intake. Research has shown that using smaller utensils, bowls, plates, and glasses helps to keep portion control in check.

6. Watch Liquid Calories. If you drink alcohol, remember to eat something beforehand to prevent low blood glucose levels later. Whether it’s a glass of red wine or a beer, holiday drinks can add a significant amount of calories and sugars to your holiday intake. Limit it to no more than 1 drink for women and 2 drinks for men. Or be sure to alternate between alcoholic drinks with water or an unsweetened, non-alcoholic spritzer.

7. Keep it Moving. One reason that people have problems managing their diabetes during the holiday season is because we don’t make time for adequate physical activity to burn those excess calories. Sure, the holidays are a busy time, but planning time into each day for exercise should be just as important as food shopping, holiday shopping and attending those elaborate holiday parties. Make the holidays an active and joyful time!

Elisabeth will be holding a FREE class on Thursday, December 12th at 5 pm, titled “Diabetes: 7 Tips to Handle the Holidays” at the Nutritionist Learning Center at Martin’s in Eldersburg. Register by calling (410) 552-5107 one week prior to the class date.

 Elisabeth D’Alto, RD, LDN is an in-store nutritionist at the Eldersburg MARTIN’S Food Markets located at 1320 Londontown Boulevard. For more Healthy Ideas, visit www.martinsfoods.com/healthyideas.