Healthy Holiday Eating Tips for people with Diabetes
The holidays are right around the corner, beginning with Thanksgiving and continuing to New Year’s Day. This means lots of food from family gatherings, office parties and many more celebrations. When people have diabetes, the holidays can be more challenging than other times of the year. As diabetes educators we need to help ease this stress that these individuals may have whether they are our clients, family members or friends. Here are some helpful tips to share with your clients to them get through the holiday season.
- Stay on track – Eat your meals on time to help maintain a steady blood glucose level. If a meal needs to be delayed, try to have a small snack before and eat a little lighter when you do eat your meal. Do not save all your carbohydrates for one meal, this may cause higher blood glucose readings. Be realistic – instead of trying to lose weight during the holidays, try and maintain your weight.
- Portion control – try and follow the recommended guidelines for carbohydrate foods, eat veggies and protein foods first and try and spread out dinner and your desserts. If eating appetizers, lean towards the veggie tray with low fat dips. Eat your dessert but in moderation and smaller portions.
- Hydrate – drink water or other non-calorie, non-caffeine beverages to stay hydrate. Your body can confuse being hunger with being thirsty so decrease the feeling of hunger and help control blood glucose levels while staying hydrated.
- Stay active – as always, it is recommended to be active at least 30 minutes – 5 days a week (150 minutes per week). Decrease the amount of time you sit. Go for a walk after your meal and before dessert. Try and start an exercise routine now and keep it going throughout the holiday season.
- Limit alcohol intake – it is recommended that men limit alcohol to 2 drinks and women to one drink per day. Alcoholic beverages can be loaded with calories. Choose light beer and add club soda or sparkling water to wines and mixed drinks, avoid sugary drinks/beverages. Never drink on an empty stomach due to the risk of hypoglycemia.
- Leftovers – they are the best, you do not need to finish all the food. Make up small plates and freeze them and use when you don’t have time to cook a full meal. Remember to use the proper storage guidelines when serving and storing both hot and cold foods.
Remember to enjoy the holidays! The holidays are a time to celebrate family and friends. Although food is a big part of celebrations, remember to stay focus on your long term goal when you have diabetes and all the hard work you do throughout the year to be the best you can be!!
Click the following link to get the Holiday Season Eating Tips for People with Diabetes handout.
https://www.diabeteseducator.org/docs/default-source/living-with-diabetes/tip-sheets/healthy-holiday-eating/aade_holiday_toolkit.pdf?sfvrsn=4