9 Ways to Enjoy the Holidays and Manage Your Diabetes

During the holidays, monitoring your blood glucose levels becomes even more crucial. Festive foods can impact your blood sugar in unpredictable ways. Make it a habit to check your levels more frequently than usual and be ready to respond quickly to any spikes or drops in your blood sugar.

Portable glucose meters and continuous glucose monitors are both valuable tools for managing diabetes. Both give quick and accurate readings.

If you feel worried about what to eat and drink during the holidays, try to change your focus. Think of the holidays as a time to enjoy with family and friends. Let them know about your diabetes needs and how they can help support you.

Sharing your dietary needs can make planning meals easier and reduce the stress of finding suitable options. It can also lead to more diabetes-friendly choices at gatherings. By discussing your needs openly, you create a supportive environment.

Remember, there is no rule that says your gatherings must always focus on food. This is especially true if you have a type 2 diabetes or obesity.

Places like San Diego usually have nice weather during the holiday season, making it easy to enjoy outdoor activities like hiking. You can window-shop at the malls, walk on the beach or meet friends for coffee or tea.

Don’t skip meals on the day of the holiday party to save calories or carbs for later. This can make it hard to control your blood sugar. Instead, eat a healthy snack before you go and keep your hunger in check. This will lower your chances of overeating.

Think of foods that are usually served during the holidays. If cornbread stuffing is something you look forward to every year, pass on everyday carbs, such as dinner rolls or crackers. Survey the entire selection before you place anything on your plate and decide what you truly want to have.

Once you’ve chosen your holiday favorites, focus on building a balanced plate to maximize nutritional value and maintain healthy blood sugar levels.

Create a balanced plate by:

• Filling half your plate with fruits and vegetables
• Making half your grains, whole grains
• Eating a variety of protein foods; meal and poultry should be lean or low-fat

Vegetarian options for protein include beans, peas, lentils, nuts, seeds and soy products

Controlling portion sizes is important to prevent blood sugar spikes during holiday meals. Large meals can stress your body and change blood sugar levels. Listen to your hunger cues, eat small portions slowly and notice when you feel full to avoid overeating.

To enjoy dessert, cut back on carbs in your main meal. Share a dessert or have a small portion. Often, just a bite or two of a sweet food is all it takes to satisfy your taste buds.

Choosing diabetes-friendly recipes to make can make holiday meals much better.

Use monounsaturated fats, such as olive or avocado oil, instead of saturated fats. Use artificial sweeteners instead of sugar. Be careful about using fruit puree instead of oil as this adds carbohydrates.

Choose dishes that are high in fiber, lean proteins and healthy fats. These foods help slow digestion and keep blood sugar steady.

Look online for diabetes-friendly versions of traditional favorites, such as roasted autumn vegetables or pumpkin cheesecake.

Keep your portion sizes reasonable, eat slowly and focus on the smell, flavor and texture. You may find you enjoy your meal more, feel full sooner and won’t want to go back for seconds.

Planning ahead is important when it comes to drinking. Whether you’re toasting with champagne or enjoying eggnog by the fire, remember to keep track of your carbs and calories. Also keep a close eye on your blood glucose level.

Staying active is important for managing blood sugar during the holidays as it improves how your body uses insulin and glucose. Regular exercise helps you control your weight, supports heart health and is a great way to reduce stress during the season.

During the busy season can make it hard to stick to your exercise routine, but it's crucial to carve out time for daily physical activity. Consider using a pedometer or fitness tracker to monitor your steps and help keep you on track.

Build a support network with friends or relatives who have diabetes or are watching their weight. Scheduling activities like walking, tennis or pickleball with friends is a great way to stay active and social during the long holiday season.

Need help planning for meals, travel or other holiday concerns? Talk to your physician or diabetes educator, especially if you have to adjust your medication times or dosage.