The holiday season is filled with joy, laughter, and let’s be honest – lots of delicious food! For those managing diabetes, this time of year can feel a little challenging. With careful planning and mindfulness, it’s possible to partake in the celebrations without sacrificing your health.

Plan out your plate

The temptation of sweets and rich foods is especially high during the holidays, and it’s easy to go overboard. When planning your plate, start by filling half of it with non-starchy vegetables, like green beans, broccoli, or salad which won’t cause a big rise in blood sugar. Then, you can add some lean proteins like turkey or chicken. This will help slow down how your body absorbs the carbs you eat.

If there’s a dessert you’re looking forward to, enjoy a small portion. Consider skipping the bread or stuffing to balance your carb intake. If possible, find out what’s on the menu of any special events. If you anticipate eating later than usual, consider having a snack around your regular mealtime to help regulate your blood sugar levels.

Move after the meal

During festive gatherings, large meals, and other memorable occasions, it’s easy to forget about staying active, but it’s a great way to manage blood sugar levels. Physical activity helps the body use glucose (sugar) more effectively, which can prevent blood sugar levels from rising too high after eating.

Simple activities like walking, stretching, or light dancing can make a difference for seniors. Incorporating physical activity into the holiday season can be enjoyable. After a big meal, consider suggesting a walk around the neighborhood to enjoy the holiday decorations and lights. It’s a wonderful way to connect with loved ones and helps regulate your blood sugar levels.

Bring a healthy dish to share

A great way to stay on track during the holidays is to bring a healthy dish to share. This way, you’ll know at least one option fits your dietary needs while contributing to the meal for everyone. Consider preparing something like roasted vegetables, a leafy green salad, or a lean protein option. Not only will you be in control of what you’re eating, but it can also show your loved ones that healthy dishes can be just as tasty and festive.

Supporting loved ones with diabetes

If you’re hosting someone with diabetes, you may be looking for ways to support them through your menu and meal planning. Creating a supportive environment for someone with diabetes doesn’t mean changing your entire menu. Simple tweaks can make a big difference.

Offer dressings and sauces on the side to give your guests more control over how much they use. If you’re serving dessert, consider a fruit-based option alongside more traditional treats. Above all, communication is key. Ask your loved ones if they have any preferences or restrictions and let them know they’re welcome to share what they feel comfortable eating.

While managing diabetes during the holidays requires some extra planning, it shouldn’t overshadow the joy of the season. By balancing your meals, staying active, and celebrating beyond food, you can embrace the festivities while staying in control of your health. For family members and loved ones, showing support through thoughtful food choices and inclusive activities can make all the difference.