The holidays are a time to enjoy good food and drinks. But, eating too much sugar can make it hard to manage your weight and blood sugar. This article offers easy tips to help you get through the holiday season with your diabetes management intact. Learn to manage diabetes during the holidays.
A 12-ounce cola has about 140 calories and 40 grams of added sugars. This is more than the daily limits set by the American Heart Association for most adults1. Drinks can sneak up on you with hidden calories and sugars, so choose wisely1. Sugary drinks are a big source of added sugars, and exercise can affect blood sugar differently for people with diabetes1.
By following these simple tips, you can have fun during the holidays and keep your diabetes in check. Remember, your health is the most important thing during this happy time.
Prioritize Self-Care: Managing Diabetes During the Holidays
As the holiday season approaches, remember to put your diabetes self-care first. Keeping your blood glucose managed well is key2. With nearly 30 million people diagnosed with diabetes2, managing your condition lets you celebrate without health risks.
Keeping Blood Glucose Managed Well
Sticking to a sleep schedule helps control your blood sugar2. Stress can raise blood sugar and lower insulin's power2. So, rest well and keep a regular sleep routine2.
Also, the ADA suggests 150 minutes of moderate exercise weekly2. Long periods of sitting can harm your health2.
Make sure to take your diabetes medications on time during the holidays2. Alcohol can cause low blood sugar, especially for those on certain meds2. Keeping up with your meds helps keep your blood sugar stable.
"Prioritizing your self-care during the holidays can help you manage your diabetes and fully enjoy the festivities."
Bring a Healthy Dish to Share: Managing Diabetes During the Holidays
If you're going to a holiday party, bring a healthy dish to share. It's a great chance to introduce diabetes-friendly foods that everyone can enjoy. By choosing healthier options, you can keep your blood sugar in check and still have fun.
Swapping Traditional Sugary Dishes
Don't bring a dish full of added sugars. Instead, use Splenda Granulated Sweetener, Splenda Sugar Blend, or Splenda Brown Sugar Blend to make your favorite treats. These can cut down on carbs and sugar without losing flavor. Try making Cherry Chocolate Chip Trail Mix Cookies or Cinnamon Roasted Carrots & Cranberries. Both are found on the Diabetes Food Hub® and are good for diabetes.
Exploring Diabetes-Friendly Recipes
Looking for diabetes-friendly holiday recipes is a fun way to add to the celebration34. These recipes use healthy ingredients and sugar substitutes to control blood sugar. Sharing these dishes helps your health and gives others tasty, diabetes-friendly choices.
"Bringing a healthy dish to share is a thoughtful way to ensure everyone can enjoy the holiday feast without compromising your own health."
Avoid Skipping Meals: Managing Diabetes During the Holidays
It's tempting to skip meals during the holidays to save room for big feasts. But for people with diabetes, this can lead to big problems5. Skipping meals can drop blood sugar levels, especially for those on insulin or sulfonylurea6. It's key to keep a regular eating schedule, even on holiday days, to avoid big blood sugar swings.
Preventing Blood Glucose Dips
You don't need to eat a lot for breakfast or lunch on holiday days. But, having a balanced meal helps keep blood sugar steady5. Eating smaller amounts of foods like stuffing, sweet potato casserole, and mashed potatoes helps manage carbs.
Avoiding Overeating at Dinner
Skipping meals can make you eat too much at dinner, raising blood sugar levels5. Enjoying foods like dinner rolls, cranberry sauce, and pumpkin or pecan pie in small amounts is better6. People with diabetes can use medicines to enjoy holiday foods, but eating regularly is key.
By sticking to a regular eating schedule and watching portion sizes, people with diabetes can enjoy holidays without health risks6. Adding daily activities, like a half-hour walk, helps manage stress and blood sugar6. With smart planning and balance, you can enjoy holiday tastes while managing your diabetes.
Practice Mindful Eating: Managing Diabetes During the Holidays
During the holidays, it's easy to get caught up in the excitement and indulge in mindless eating. Lingering around the food table can lead to mindless eating—eating when distracted, not hungry, or not being fully aware of what or how much you are eating7. On the other hand, mindful eating is about being intentional with your food choices. You are fully aware of the food—how it tastes and smells, its texture, and how it makes you feel. You eat in response to hunger cues, not emotional triggers8.
Practicing mindful eating can help you manage your diabetes during the holidays. Snacking smart with high-protein snacks before holiday parties can help reduce temptation for unhealthy snacks, promoting mindful eating habits7. Also, taking time to relax before eating can aid digestion, nutrient absorption, and meal satisfaction8.
Remember, it's important to be kind to yourself during the holidays. High levels of stress can increase hormones like cortisol and ghrelin, contributing to increased appetite and cravings for high-fat and high-sugar foods.7 So, don't beat yourself up if you indulge a little. Focus on being mindful and making the best choices you can to manage your diabetes.
By embracing mindful eating, you can enjoy the holiday festivities while keeping your diabetes in check. People who lose weight slowly at a pace of 1–2 pounds per week are more likely to keep it off long-term compared to those who try to lose weight rapidly.7 So, take your time, savor every bite, and be present in the moment. With a little mindfulness, you can make the most of the holidays while prioritizing your health.
Plan Out Your Plate
Managing your diabetes during the holidays can be easier with a simple trick: plan your plate. It doesn't matter if food is served from the kitchen or the table. Just make sure to look at all your options before you start eating9. This way, you can avoid a plate full of carbs and not enough protein and veggies.
Choose your favorite dishes, but remember to keep an eye on your portion sizes. This will help you enjoy your meal without worrying about your blood sugar levels.
Using the Diabetes Plate Method
The Diabetes Plate Method is a great way to organize your plate. Start by filling half with non-starchy veggies like leafy greens or carrots10. Then, put a quarter of your plate with lean protein, such as grilled chicken or tofu10.
The last quarter is for carbs, like a small serving of mashed potatoes10. This method helps you eat a balanced meal and control your portions.
Portion Control for Carbs and Protein
Controlling your carb and protein intake is key during holidays. Many holiday dishes are high in carbs and sugars, so it's important to eat in moderation11. Aim for a plate that has a mix of food groups, not just starchy sides10.
By using the Diabetes Plate Method and controlling your portions, you can enjoy the holiday feast without worrying about your blood sugar.
"The key to managing diabetes during the holidays is to enjoy the festivities without overindulging. The Diabetes Plate Method can help you create a balanced plate that keeps your blood sugar stable."
Managing Diabetes During the Holidays
The holiday season is filled with tempting drinks. These can be a challenge for those with diabetes. Drinks often have hidden calories and added sugars, affecting blood glucose levels12. Instead of using sugar, try Splenda Sweetener Packets or Liquids for your holiday tea or coffee. For cream in your coffee, Splenda Coffee Creamers are a good choice.
Limiting Added Sugars in Drinks
It's crucial to watch the added sugars in holiday drinks. Drinks like eggnog, hot apple cider, and sweetened coffee can be high in carbs and sugars. Simple swaps can help you enjoy festive flavors without harming your diabetes management12.
Diabetes-Friendly Beverage Options
Looking for a tasty drink? Try Almond Joy Hot Chocolate, Hazelnut Hot Cocoa, or Creamy Iced Vanilla Latte. These recipes use sugar-free syrups and low-fat milk. They offer a delicious, diabetes-friendly choice to traditional holiday drinks12. Enjoying these drinks can help keep your blood sugar levels stable.
Keeping a balance with holiday drinks is important for managing diabetes. With creativity and mindfulness, you can enjoy the season's flavors while focusing on your health12.
Move After the Meal
After a big holiday meal, it's tempting to just relax on the couch. But, it's important to stay active and move around. Kids with diabetes need 30-60 minutes of activity every day, even on holidays.
Going for a Walk
Going for a brisk walk with your family is a great way to stay active14. Even short walks of 10 minutes a few times a day can help keep you healthy14. This can help keep your blood sugar levels stable and burn off some of the extra calories from the meal.
Playing Active Games: Managing Diabetes During the Holidays
If walking isn't your thing, try playing active games with your family. For kids with type 2 diabetes, being active can help their bodies use insulin better. You can play football, tag, or even have a backyard flag football game. It's a fun way to burn calories and make memories.
It's important to stay active and not sit still for too long after eating. Kids should aim for 30-60 minutes of activity every day, even on holidays. So, get up, move around, and enjoy the holiday season with an active lifestyle.
Managing Diabetes During the Holidays: Conclusion
To enjoy the holiday season with diabetes, follow these tips. Prioritize self-care and bring healthy dishes to share. Don't skip meals and eat mindfully. Plan your plate and manage your drinks15. Stay active after eating.
Managing diabetes during holidays means staying balanced. Choose healthier recipes, like a lighter moussaka in Greece16. Be careful with portion sizes and avoid sugary treats like baklava in Turkey16.
Stay consistent with your diabetes care to avoid weight gain or blood sugar spikes. The holidays are for celebrating and being with loved ones, not for worrying about health. With planning and mindfulness, you can enjoy the season while managing your diabetes. Happy holidays!
Managing Diabetes During the Holidays: Source Links
- 7 Tips to Stay on Track - https://diabetes.org/health-to managewellness/weight-management/stay-pn-track-during-holidays
- Managing Blood Sugar Levels During Holiday Feasts: A Guide for Diabetics - https://www.rupahealth.com/post/managing-blood-sugar-levels-during-holiday-feasts-a-guide-for-diabetics
- Helpful tips for healthy holiday eating with diabetes - https://www.centerwellhomehealth.com/articles/patient-articles/diabetes/5-tips-healthy-eating-holidays-with-diabetes/
- Coping with diabetes during the holidays - https://ukhealthcare.uky.edu/wellness-community/blog/coping-diabetes-during-holidays
- Tips for Mindful Eating During the Winter Holidays - https://weillcornell.org/news/tips-for-mindful-eating-during-the-winter-holidays
- Healthy Holiday Eating Using Mindfulness - The Johns Hopkins Patient Guide to Diabetes - https://hopkinsdiabetesinfo.org/healthy-holiday-eating-using-mindfulness/
- Do You Have Diabetes? 7 Holiday Tips To Stay Healthy and Be Happy - https://familytreecares.com/diabetes-7-tips-holiday/
- Buffet Table Tips for People with Diabetes - https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-foods-holidays.html
- Diabetes control at the holidays: It's not about perfection - https://www.heart.org/en/news/2023/12/12/diabetes-control-at-the-holidays-its-not-about-perfection
- Healthy Living Through the Holidays - https://www.todaysdietitian.com/newarchives/110308p40.shtml
- Healthy eating on holiday - https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/out-and-about/holiday-eating
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