Managing Diabetes for the Holidays
December 15, 2020
Healthy Eating for the Holidays: Tips for People with Diabetes
1. Do not skip meals.
- Avoid the idea of saving carbs and calories for the big feast happening later in the day.
- Skipping meals may make it harder to manage blood sugars.
2. Limit the number of servings of starchy foods on your plate (potatoes, bread, etc).
- Try to choose just one of those items or a very small spoonful of each.
- The starchier your plate of food, the higher your blood sugars may become.
3. Choose raw, steamed, or grilled fruits andvegetables.
- Avoid vegetables in creams, gravies, and butter.
4. Avoid or limit alcohol.
- Alcohol can lower your blood sugars.
- Have alcohol with food to help control blood sugars.
5. Enjoy the holiday treats but in smaller portions.
- Split desserts with a friend or family member.
- Cut back on other carbs if you are anticipating eating sweet treats.
6. Take a walk.
- This will help with blood sugar control.
- Helps reduce stress.
- Potentially help make up for eating more than usual.
7. Get back on track from over-indulging.
- If you eat more carbs or food than you planned for, get right back to healthy eating with your next meal.
8. Aim for 7-8 hours of sleep every night.
- Sleep loss can make it harder to control your blood sugar.
- Sleep deprivation can cause increased calorie, fat, and sugar intake.
9. Drink water.
- Water enables more glucose to be flushed out of the blood.
10. Enlist support from a family member or friend.
- Have a holiday buddy to utilize as accountability when making food/beverage choices.