9 Tips For Managing Type 2 Diabetes Over The Holidays

With Type 2 Diabetes, you may already be used to monitoring your food and drink consumption. While this monitoring can feel like a constant drain, when the holiday season comes, for some, it feels especially challenging. Not only comes the responsibility of family time, shopping, cooking, gift purchasing, the holidays surround us with food. Food at parties, food for gifts, food for social events, food for family dinner, and food (or for my family, baking) just because! Food sets a holiday mood and sometimes, a holiday precedent.

Tempting treats galore! It can be appealing to say “I’ll worry about the diabetes in January when the holiday is over.” Rather than putting your body under stress, risking health complications, and setting yourself up for a very stressful game of “catch up” come January, let’s investigate some tips that can make all the difference as you navigate this holiday.

9 Tips For Managing Type 2 Diabetes Over The Holidays

1. Stick With Steady Eating Habits

   • It’s important to maintain your normal eating habits. It can be tempting to skip meals or switch things up to “compensate” for holiday dinners or parties. Keeping your typical meal schedule helps you establish your baseline, and will help you in ensuring you eat a variety of nutrients, not just the holiday goodies.

   • When the holiday season comes to a close, having your routine in place will make it easier to adapt back to post-party season, without craving all those higher carb and sugary foods.

2. Plan Ahead-Arrive Satiated

   • If you know you will be going to an event or party, plan ahead by eating a healthy snack before you go. It will not only help stabilize your blood sugar, but will keep you full. This way, you’ll be less likely to overindulge in the treats offered later.

3. Be A Contributor

   • Ask- can you bring a dish to the gathering? Whether a family dinner, work potluck, or friendly get-together, offer to contribute a dish that is type 2 diabetic friendly. The CDC has some wonderful options here.

4. Be A Buffet Detective

   • Do a walk through and scan the table before you grab a plate and fill it. This way, you can decide what you want ahead of time, and not be filled with the spur of the moment “panic” & end up with an overflowing plate.

   • Many typical food favorites are high in fat, sugar, and/or salt. If you would like some, try to take small portions of deep-fried foods, fatty foods (bacon or pork), cheesy foods high in sodium, and desserts high in sugar. Instead, try to fill half your plate with fresh or steamed colorful vegetables.

5. Alcohol- Drink Smart

   • Alcohol can impact your blood sugar and can potentially cloud your judgment around sticking to healthy foods. Seltzer water with a splash of fruit juice or wedge of fruit is a refreshing option.

   • If you chose to drink, The best types of alcohol are those with a low sugar or carb content. That includes light beers, distilled spirits, and low carb cocktails (without sugary juices or syrups added). Keep in mind the alcohol recommendations are 1 drink for women and 2 for men.

6. Twenty Minute Timer

   • It can take about 15-20 minutes for your brain to receive all the different satiety signals and know that you have had enough to eat. While it can be tempting to go back immediately for more food, try waiting and drinking some water. If you are still hungry after 20 minutes, revisit the option of grabbing some more grub.

7. Give Away Plan

   • The giving season! Many times we get various delicious treats as gifts. If you receive these high-sugar, high-calorie food gifts, you can accept them graciously. Then, have a plan for what to do with them:

     • Will you give them away? To a friend? Leave them at the office for coworkers to enjoy?

     • Freeze them?

   • It’s best to have a give away plan, especially if you are someone who struggles with the temptations laying around the house.

8. Suggest Movement Memories

   • There are many things to do with family and friends that don’t include food. Suggest going for a walk, hike, having a family dance-off, or some other movement activity that you can all do together.

9. Remember The Real Reason

   • The holidays are not just about the food! Focus on spending time with family and plan fun activities and games. You can check out some beautiful light displays or do a craft! Time spent is what matters. Don’t forget that!

It’s important to find that balance of staying mindful of your choices and behaviors, and soaking in the enjoyment of the holiday season.