The holiday season is a time for celebration, connection and plenty of delicious food. But for those managing diabetes, this time of year can also bring unique challenges. From festive gatherings to family dinners, the abundance of sweets and rich dishes can make it difficult to keep blood sugar in check. The good news? With some planning and mindful choices, you can enjoy the holidays without compromising your health.
Plan Ahead
Whether it’s a work potluck or a holiday feast, knowing what to expect can help you make better decisions. If you’re attending a gathering, offer to bring a diabetes-friendly dish you enjoy, such as a vegetable side, fruit platter, or whole-grain salad. Eat a small, balanced snack before you go to avoid arriving overly hungry, which can lead to overeating.
Practice Portion Control
You don’t have to skip your favorite foods entirely. Instead, enjoy smaller portions and focus on moderation. Use the “plate method,” fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or starches. This approach helps balance carbohydrates and keeps blood sugar more stable.
Be Smart About Sweets
Desserts are often the centerpiece of holiday gatherings, and it’s perfectly OK to indulge occasionally. Choose a small serving, eat slowly, and savor every bite. Pairing sweets with a source of protein, such as nuts or cheese, can help minimize blood sugar spikes.
Stay Active
Physical activity is one of the best ways to manage blood sugar and to relieve holiday stress. Aim for at least 30 minutes of exercise most days, even if it’s just a brisk walk after a big meal or a few laps around the mall while shopping.
Keep Hydrated and Limit Alcohol
Drink plenty of water throughout the day and be cautious with alcoholic beverages, which can affect blood sugar levels and interact with certain diabetes medications. If you choose to drink, do so in moderation and never on an empty stomach.
Don’t Skip Your Routine
It’s easy to fall out of your regular eating, medication, and monitoring habits during the holidays. Try to maintain your usual schedule as closely as possible. Consistency helps keep blood sugar steady and prevents unwanted surprises.
Enjoy the Season
Remember, food is only one part of the holidays. Focus on spending time with loved ones, sharing laughter, and making memories. Taking care of your health allows you to fully enjoy all the moments that make this season special.
By Belle Hussain, M.D.
UPMC Williamsport Family Medicine Residency
Belle Hussain, M.D., is a third-year resident with the UPMC Williamsport Family Medicine Residency. She sees patients at 740 High Street, Suite 4001, Williamsport. To schedule an appointment with Dr. Hussain, call 570-318-7896. For more information, visit UPMC.com/FamilyMedicineResidencyNCPA.
