The holiday season is a time filled with family, friends, laughter — and of course, food. From Thanksgiving dinners to New Year’s gatherings, it can feel like every celebration revolves around eating. Which sounds great for most, but if you have diabetes, the holidays can bring a few challenges when it comes to managing your blood sugar.
The good news? With a little planning and a few smart choices, you can enjoy all the joy of the season without putting your health at risk. Here’s your guide to managing diabetes during the holidays and feeling your best all season long.
Plan Ahead Before the Party
Before heading to a holiday event, take a few minutes to plan. If you’re going to someone’s home, ask what will be served. This can help you decide what to eat and what to skip. If you’re unsure what options will be available, bring a healthy dish you enjoy — something you know you can eat with confidence.
Don’t skip meals earlier in the day to “save up” for a big dinner. This can make your blood sugar swing up and down and leave you feeling tired or irritable.
Build a Balanced Plate
Holiday spreads can be full of temptation, but balance is key. Aim to fill half your plate with non-starchy vegetables like green beans, salad, or roasted Brussels sprouts. Then, choose a lean protein such as turkey, chicken, or fish, and add a small portion of starch — like sweet potatoes or brown rice.
When it comes to desserts, a small serving is okay. Enjoy it slowly, and savor the flavor. The first few bites are usually the best anyway!
Watch Out for Hidden Sugars
Many holiday favorites, from casseroles to cranberry sauce, contain more sugar than you might think. Yes, they are often made with vegetables and fruit, but also heavy on the butter and sugar. Be mindful of sauces, dressings, and beverages. Opt for water, unsweetened tea, or sparkling water with lemon instead of sugary drinks.
If you enjoy an alcoholic beverage, do so carefully and with food. Alcohol can affect your blood sugar and interact with certain diabetes medications, so always check with your doctor about what’s safe for you. Try an NA version of your alcoholic drink of choice. You get the taste and flavor without the alcohol and usually a lot less sugar.
Keep Moving
It’s easy to get caught up in the festivities and skip your usual exercise routine. But even short bursts of activity can help manage your blood sugar and boost your mood. If possible, try to plan your workouts before your gatherings so you don’t run out of time or come up with excuses. If you’re not able to carve out time before the celebrations, go for a walk after dinner, help clean up, or dance a little with your grandkids. Every step counts! Invite a friend or family member to join you. Staying active is more fun when you do it together.
Stick to Your Routine When You Can
The holidays often bring changes to your normal schedule, but try to stay as close to your regular eating and medication times as possible. Set reminders if you need to, and keep healthy snacks handy for travel days or long events.
If you test your blood sugar regularly, continue to do so. Keeping an eye on your numbers can help you make quick adjustments before small issues become big problems.
Focus on What Matters Most
Remember — the holidays are about connection, not just food. Spend time talking, laughing, and sharing memories. Engage in activities that bring you joy, like decorating, playing games, or volunteering. When your attention shifts away from the buffet table, you’ll naturally make healthier choices.
Give Yourself Grace
Nobody eats perfectly, especially during the holidays. If you overindulge at one meal, don’t beat yourself up. Simply get back on track at your next meal and keep moving forward. What matters most is consistency over time, not one moment of celebration.
Managing diabetes during the holidays doesn’t mean missing out on the fun. With a little preparation, balance, and mindfulness, you can enjoy the season — delicious meals and all — while keeping your health a top priority.
Remember, the holidays come once a year, but your well-being lasts a lifetime. Make choices that help you feel good now and in the new year ahead.
