If you have diabetes, this holiday season can be extra challenging. Winter
months seem to be packed with holidays and high calorie food. It is the
season for family gatherings, holiday parties, and comfort foods, which
provide ample opportunities to stray from a healthy diet and exercise
regimen. But have no fear; there are ways you can celebrate the holidays
without diabetes spoiling your cheer.
It’s common to be surrounded by leftover goodies from holiday events
like rich homemade cookies or cakes, and then you factor in the additional
challenge of attending numerous social gatherings – the temptation
to over-indulge becomes even harder to resist. For those who have diabetes,
the disruption to a routine that supports a healthy lifestyle can be particularly harmful.
As women are often responsible for grocery shopping and planning holiday
meals, the American Diabetes Association (ADA) provides a number of tips
to manage diabetes during the holidays.
A Guide to a Healthy Holiday for Diabetics:
- Focus on Friends and Family (not Food)
- Remember, the holidays are a time to slow down and catch up with loved ones
- Play games, volunteer, or spend time outdoors enjoying the weather together
- It’s a Party, But Don’t Overdo It. Instead, eat slowly, and
really enjoy the foods that you may only have once a year
- If the meal will be served near your usual mealtime, try to eat the same
amount of carbohydrate that you normally would for a meal
- If you plan to have a dessert, cut back on another carbohydrate food during
the main course
- Make sure your portions are reasonable and resist going back for second helpings
Bring What You Like
- Offer to bring your favorite dish to share. If you count carbohydrates,
check your recipe’s nutrition facts so you know how many carbohydrates
are in one serving and the size of a serving
- Drink alcoholic beverages moderately; If you drink alcohol, remember to
eat something beforehand to prevent low blood glucose levels later
- Whether red wine or a beer, holiday drinks can add a significant amount
of calories to your holiday intake
- Keep it to no more than 1 drink for women and 2 drinks for men
- Avoid drinks that have high calorie mixers like regular soda, tonic, juice
or margarita mix that are all packed with carbohydrate and calories –
instead, opt for sugar-free mixers
Stay Active
- One reason that diabetes is hard to manage during the holidays is lack
of physical activity – plan activities during the holidays that
include friends and family
- Off from work or school? View this as extra time for physical activity
- Train for and participate in a local holiday run or walk (like a Turkey
Trot or Reindeer Run)
- Start a game of pick-up football, kickball, soccer, basketball or other
games in the yard
- Go for a walk with your loved ones after eating
- Offer to help clean up after a meal to get you moving around
Overindulged? Get Back on Track
- If you eat more carbs or food than planned, don’t think you have
failed – stop eating for the night and focus on making the most
of time with the people around you
- Include extra exercise, monitor your blood glucose levels, and get back
on track with your usual eating habits the next day
To learn more about managing diabetes, sign up for the CVMC Health First
Center Diabetes Education session scheduled on Thursday, December 18.
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