Holiday planning when living with diabetes
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EmailIf you have diabetes, it can be a challenge to be health conscious during the holidays.
It can be difficult to stay health-conscious during the holiday seasons because food seems to always be a major part of any holiday festivities. It is especially challenging around the holidays for those who are living with and managing their diabetes. The American Diabetes Association provides the following seven tips to stay on track with diabetes management during holidays:
- Prioritize self care. It’s easy to get wrapped up in our holiday “to-do” lists. Grocery shopping, cooking, cleaning, decorating and entertaining can make a person feel overwhelmed. Remember to take care of yourself during this busy time by monitoring your blood glucose, eating meals regularly, getting plenty of sleep and taking medications as prescribed.
- Be the one who creates a healthy dish to share. Traditional holiday foods are often high in fat and sugar. Take this opportunity to share a dish that is healthy and delicious. Try using fat-free or light ingredients when preparing favorite holiday dishes. Consider using less sugar or utilizing artificial sweeteners for desserts or traditional dishes such as winter squash casseroles. Check out the ADA Diabetes Food Hub for diabetes-friendly recipes.
- Avoid skipping meals. People with diabetes balance their food intake throughout the day to avoid blood glucose spikes or dips. Blood sugar levels that are higher (hyperglycemia) or lower (hypoglycemia) than your recommended goal could be detrimental to your health and may require emergency treatment. MSU Extension recommends talking to your health care team about how you can avoid dangerously high or low blood sugar levels, using methods such as meal planning, monitoring and/or medication.
- Practice mindful eating. What is mindful eating? According to Harvard School of Public Health mindful eating is about becoming more aware of our emotional and physical senses in order to fully experience the sensations related to eating. Eating mindfully also helps us learn to listen to what our body is telling us about hunger and satisfaction. Taking time to explore the color, smell and texture of what we eat can help us slow down and really savor the food we choose to put in our bodies.
- Plan out your plate. Take time to explore what is being served during a holiday meal before putting food on your plate. Give yourself permission to choose your favorite foods but be selective and keep portion size in mind.
- Think about your drink. Watch out for hidden calories and sugars that are often found in holiday beverages. Even a 12-ounce bottle of regular cola has over 40 grams of carbs (approximately 1/3 of a cup of sugar) which is more sugar than is recommended in a day. The Office of Disease Prevention and Health Promotion provides this helpful fact sheet on ways to cut back on sugar.
- Get moving together. After holiday meals . . . get up and move! Consider incorporating more movement, such as walking, riding a bike or playing a game when you know you’ll be eating more than usual. Encourage others to join you in starting new traditions that involve physical activity at holiday gatherings such as playing a game of catch, frisbee, soccer or even stretching and chair yoga.
Michigan State University Extension offers the Diabetes PATH (Personal Action Towards Health) and Stress Less with Mindfulness that educates people on the importance of eating healthy, diabetes self-management, exercising and mindful eating.
