Tips for Healthy Holiday Eating with Diabetes
The holiday season is a time of joy, celebration, and indulgence, but for those living with diabetes, it can also bring unique challenges. Festive gatherings often revolve around food and drink, which can make it difficult to stick to a balanced eating plan. Temptations are everywhere, from sugary treats and rich casseroles to overflowing buffets and calorie-packed beverages. However, managing your diabetes doesn’t mean you have to miss out on the holiday fun. With a bit of planning and thoughtful choices, you can enjoy the season’s festivities while keeping your blood sugar levels in check.
At Conway Medical Center, we understand the struggles that come with managing diabetes during the holidays. That’s why we’re here to offer practical, expert-backed tips that will help you make healthier choices without feeling deprived. Whether it’s selecting smart carbs, controlling portion sizes, or finding delicious alternatives to traditional holiday dishes, these strategies can help you stay on track and still savor the season. Plus, don’t miss out on our Free Healthy Cooking Demo—a great way to learn how to prepare diabetes-friendly meals that are both nutritious and flavorful.
Healthy Holiday Eating Tips
Here are some key tips to help you navigate holiday eating with diabetes, so you can focus on what truly matters: enjoying the time spent with family and friends.
1. Plan Your Plate
The holidays often come with big meals, but it’s important to keep portion sizes in mind. The Centers for Disease Control and Prevention (CDC) recommends using the “plate method” to guide your meal. Fill half your plate with non-starchy vegetables, such as salad, green beans, or roasted Brussels sprouts. One-quarter of your plate should be lean protein like turkey or chicken, and the last quarter can be dedicated to complex carbohydrates like whole grains, sweet potatoes, or a small serving of stuffing. This balanced approach can help you control blood sugar spikes.
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2. Choose Smart Carbohydrates
Carbohydrates have the biggest impact on your blood sugar, so it’s crucial to choose wisely. Opt for whole grains like quinoa, brown rice, and whole wheat bread, which have a lower glycemic index and provide sustained energy. Avoid refined carbs such as white bread, cakes, and sugary drinks that can cause blood sugar to rise quickly. According to the Mayo Clinic, understanding carbohydrate counting and portion control is essential for managing diabetes during festive meals.
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Healthy Carbohydrates to Add to Your Diet
3. Be Mindful of Sugary Treats
Holiday desserts can be tempting, but moderation is key. If you’re craving something sweet, consider small portions or healthier alternatives. Try fruit-based desserts like baked apples or a handful of berries with a dollop of whipped cream. You could also experiment with sugar substitutes in your baking. The CDC recommends being mindful of hidden sugars in sauces, gravies, and dressings, which can also add up quickly.
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Healthy Holiday Treats
Factoring in healthy recipes and exercise can help you make the most of your holiday. Click here to learn more!
4. Stay Hydrated
Water is always the best choice when it comes to staying hydrated, especially during the holidays when sugary drinks are everywhere. Avoid sweetened beverages like soda, fruit punch, and cocktails, which can cause blood sugar levels to spike. Instead, sip on water, unsweetened tea, or sparkling water with a twist of lemon. If you plan on drinking alcohol, the Mayo Clinic advises you to check with your healthcare provider, as alcohol can interact with diabetes medications.
5. Bring a Healthy Dish
If you’re attending a holiday gathering, offer to bring a dish you know is diabetes-friendly. This way, you’ll have at least one item you can enjoy guilt-free. Consider a vegetable tray with hummus, a salad with a light dressing, or a roasted vegetable medley. These are all delicious options that will help you manage your blood sugar while still partaking in the festivities.
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Recipes Your Body Will Thank You For
Check out some of our best recipes and plan your next holiday dish. Click here to read more articles!
6. Stay Active
Holiday activities can be a great way to manage your diabetes. After a big meal, try to get moving. The CDC suggests that even a 10- to 15-minute walk can help lower your blood sugar. Whether it’s taking a walk with family, playing outside with the kids, or doing some light housework, staying active can make a big difference.
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Diabetes & Exercise
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7. Get Support and Guidance
Managing diabetes, especially during the holidays, can feel overwhelming. At Conway Medical Center, we offer clinical nutrition services to help you develop a personalized eating plan that works for your lifestyle. Our registered dietitians can guide you through meal planning and offer practical advice for enjoying the holidays while staying healthy.
Additionally, our Diabetes Support Group is hosting a Free Healthy Cooking Demo on October 28th. This interactive session will give you hands-on tips for preparing delicious, diabetes-friendly holiday dishes. Don’t miss this opportunity to learn new recipes and connect with others managing diabetes!
CMC Nutrition Services- Helping You Enjoy the Holidays
Enjoy the holidays without sacrificing your health. With a little planning and mindful eating, you can indulge in the season’s best while keeping your diabetes under control. Stay informed, stay active, and take advantage of the resources available at Conway Medical Center to help you navigate the holidays with confidence.
CMC offers Outpatient Nutrition Services for patients struggling with their health. If you have been prescribed a special diet by your physician or if you want to learn more about healthy eating, CMC has the tools to help create healthier nutritional habits.
Diabetes and Nutrition
Many individuals with diabetes find that working with a Registered Dietitian can be a valuable tool in managing there diabetes. If you are looking for specialized diabetes care, consider CMC Endocrinology.
Do I need a referral?
A physician’s order is required to schedule an appointment with CMC Outpatient Nutrition Services Counseling. If you do not currently have a primary care provider, consider establishing care with one of our outstanding primary care clinics. When you meet with your primary care provider, you can request a referral into our program.
All content of this article is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based on any content of this article.
