If you have diabetes, making it through a holiday feast without wrecking your blood sugar can be difficult. But there are ways to keep a balanced approach to eating at holiday gatherings and limit the damage. Here are a few tips to get you through a day of festivities:
Be sure to eat a small meal in the morning– You may be tempted to “save up” calories for the big meal. But if you have diabetes, your goal is to keep an even blood glucose level, and skipping meals to overeat later may cause unhealthy dips and spikes in blood sugar levels. Experts recommend you have a small but satisfying meal early that includes protein and fiber to help control your appetite later in the day.
Get some exercise– One of the best ways to help your body on a day you anticipate extra calories is to burn some ahead of time. This small deficit in ready blood sugar will help your body absorb a little more nutritional intake than normal, and being active early in the day will have positive lasting effects on your metabolism for several hours.
Drink plenty of water – Water offers the body many wonders! Not only will it help you feel full and more satisfied while you’re avoiding the appetizer tray, but it will also help your kidneys and liver function better, which in turn aid your metabolism so you can more efficiently process food.
Create a plan for approaching the day’s food options– If the party includes a buffet table, start by choosing a cocktail plate if possible, and opting first for vegetables and salad. When it comes time for the main meal, follow portion control and try to stick with the rule of thumb that more than half your plate should be vegetables. Establish priorities ahead of time for certain foods you don’t get year round, and skip the ones you can have any time.
Bring a dish to share– If you know the menu at your gathering will be particularly rich, consider bringing a dish of your own creation that’s more in line with a healthy diet. This gives you options and is a great way to pitch in with the celebration.
Keep alcohol intake to a minimum– If you’d like to indulge in alcohol, wait until the main meal is served. Alcohol is very high in calories, but also can cause unexpected dips in blood sugar, which could lead to hypoglycemia, so proceed with caution, and limit the number of drinks you have to one or two.
Focus on the season, but accept reality– A holiday celebration should be more about the people around you and less about the food. Focus on enjoying your friends and family the most. Having said that, don’t expect to be perfect. If you fall off your meal plan, be prepared to take extra medication if necessary and make sure to get back to your normal routine the next day.
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