From Halloween candy to Valentine’s Day treats and the holiday meals in between, holidays through the year can feel like they’re only about special foods. If you’re living with diabetes, making choices about what to eat while managing your blood glucose (blood sugar) can feel overwhelming. These tips can help you enjoy the holidays while following your eating plan and taking care of your health.
Start with the Diabetes Plate
Holiday meals often include many choices, which can make portion control tricky. Your 9‑inch plate can help guide you:
- Fill half your plate with non‑starchy vegetables such as spinach, carrots, Brussels sprouts, or broccoli.
- Fill one‑quarter with lean protein like turkey, chicken, or fish.
- Use the last quarter for quality carbohydrates such as corn, winter squash, mashed potatoes, fruits, whole‑wheat bread or pasta, or low-fat milk or yogurt.
This approach helps you enjoy your favorite holiday meals without feeling like you must skip them. If you plan to include treats or desserts:
- Check the nutrition facts label, if available, for the serving size and number of total grams of carbs. Fit those carbs you eat into your eating plan.
- Pair your dessert or treat with lean protein or healthy fat. Eating foods higher in fat and protein before eating carb foods may also help slow the effect on your blood glucose.
Drink Responsibly
- If you choose to drink alcohol during the holidays, talk with your health care team about how to do so safely. Alcohol can increase the risk of low blood glucose and adds extra calories and carbohydrates. Enjoying a drink occasionally is a personal choice, just make sure you understand how it may affect you. Women should limit the alcohol they drink to one each day and men should limit drinks to two each day.
Be Ready and Plan for Challenges
Planning ahead can make holiday events less stressful and help you stay on track.
- Look at the menu ahead of time, if possible, and decide what you’ll eat.
- If you’re unsure whether there will be diabetes‑friendly options, bring something that works for you like a high‑fiber snack or a non‑starchy vegetable dish.
- Check with the host before bringing food to share. You may find that others appreciate having healthier options too.
A little prep can help you enjoy the event and support your health goals.
Eat Breakfast
Skipping breakfast to “save room” for a big meal later can backfire. It may make you even more hungry and more likely to overeat. Eating more of your carbs at once can also cause spikes in your blood glucose. A balanced breakfast helps give you energy for the day from the nutrition it provides.
Be Physically Active
A short walk after a meal can help with digestion and blood glucose management. Invite family or friends to join you for something fun—like a walk, frisbee, soccer, or a simple scavenger hunt. It’s good for everyone to get physical activity and can become a new holiday tradition.
Learn How About Your Blood Glucose Trends
Part of managing diabetes is learning how your body responds to food, physical activity, stress, and medications. Tracking your blood glucose and staying aware of your medications gives you and your health care team the information needed to adjust your care plan when needed. Learn more at diabetes.org/FoodMonitoring.
Get More Tips
For more tips on staying healthy over the holidays, check out the Healthy Eating blog on Diabetes Food Hub.
