The holiday season is full of decadent treats, long to-do lists, and cozy nights indoors—all of which can make managing blood sugar a challenge. With these dietitian-approved strategies, you can stay within your target range and feel your best while enjoying the festive season.
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Tip 1: Control Carb Portions to Prevent Spikes
Holiday foods are often packed with carbohydrates, which have the biggest impact on blood sugar levels. To enjoy the season’s delights without overdoing it:
• Prioritize lean proteins and non-starchy vegetables on your plate first. These will help you feel fuller faster.
• Enjoy carb-heavy treats in moderation—think of the “three-bite rule.” The first bite is the most satisfying, the second is still enjoyable, and by the third bite, you’re often satisfied.
This approach lets you savor special-occasion dishes without compromising your blood sugar goals.
Tip 2: Watch Portion Sizes
It’s easy to overload your plate at holiday gatherings, but portion control is key to preventing blood sugar spikes. Use these simple visual cues to guide your servings:
• Protein (e.g., turkey, ham): The size of your palm.
• Carbohydrates (e.g., stuffing, potatoes): The size of your fist.
• Fats (e.g., butter, gravy): The size of your thumb.
Start with smaller portions of each dish, and give yourself 15–20 minutes after finishing your first plate to determine if you’re truly still hungry. This pause often prevents overeating.
Tip 3: Be Mindful with Alcohol
Holiday festivities often include alcohol, but it’s important to consume it carefully:
• Alcohol can interfere with your liver’s ability to regulate blood sugar, especially if you’re taking insulin or sulfonylureas.
• Always pair alcohol with food to avoid blood sugar lows.
• Choose lower-sugar options like dry wine instead of sugary cocktails.
If you drink regularly, consult with your healthcare provider to create a plan that works for your blood sugar management.
Tip 4: Stay Active After Meals
Physical activity helps manage blood sugar by moving glucose from your bloodstream into your cells. After a holiday meal, try:
• Going for a walk with family or friends—it’s a great way to bond and aid digestion.
• Engaging in light physical activity, which can help tissues use insulin more effectively.
Tip: If you take insulin or medications that may cause low blood sugar, carry a quick-acting carbohydrate with you. Avoid exercising if your blood sugar is too high until it comes back down to a safe level.
What If You Eat More Than Planned?
Overindulging happens, and it’s not the end of the world. If you eat more than intended:
1. Take a deep breath and avoid negative self-talk.
2. Remind yourself that managing blood sugar is a marathon, not a sprint. One meal won’t undo your progress.
3. Refocus on enjoying the holiday’s meaningful moments—time spent with loved ones, not just the food.