The holidays bring family, festivities and plenty of favorite foods. How can you manage diabetes and stay on track with your meal plan when you’re surrounded by temptation? Try these tips from the Centers for Disease Control and Prevention and American Diabetes Association (ADA) to help you navigate the holidays while keeping your health in mind.

Prioritize self-care.

You may find it difficult to pay attention to your own needs in the midst of all your holiday preparations, but self-care is critical to good health. The ADA notes that it’s important to eat your meals on time and manage your blood glucose well. Pack additional healthy snacks in case you run behind schedule, and be sure to check your blood glucose at the right time – even when you’re on the go.

Don’t let the holidays deprive you of sleep. Go to bed and get up at the same time each day as much as possible. It can be easy to forget medications in the holiday rush, so set a reminder to take them on time.

Make a plan for holiday parties and meals.

Plan ahead for holiday gatherings, especially if they disrupt your normal meal schedule. For example, when a holiday dinner is scheduled later than you would normally eat, have a snack beforehand and eat less at the meal.

Consider your carb choices in advance. If you want to have a sweet dessert, cut back on other carbs like potatoes, bread or pasta dishes during the meal.

Never skip meals to leave room for a holiday dinner. You could experience a blood glucose dip, and you may be tempted to overeat when mealtime comes.

Enjoy your holiday favorites – in moderation.

You’ll regret skipping your beloved holiday traditions, so just be mindful about what you eat rather than put certain foods on the naughty list. Focus on dishes you really love and can't get any other time of year.

For meals served buffet style, fill at least half your plate with vegetables and leave less room for unhealthy food.

When you sit down for dinner, eat slowly. It takes at least 20 minutes for your brain to realize you're full, so take your time before deciding if you want more.

If there are too many holiday treats to fit into one meal, avoid overeating by asking your host if you can take a favorite treat home for later.

Watch what you drink.

Avoid or limit alcohol. Many mixed drinks contain sugar. Alcohol can interfere with certain medications, too. And it impairs your judgment, making it more difficult to manage your diabetes.

Non-alcoholic drinks can contain sugar, too. Drink water with your meal – it’s healthier and might help curb your eating. If you like to sweeten your tea or coffee, consider an artificial sweetener.

Bring a healthy dish to share.

More than likely, some of your friends and family members have diabetes, too. Help them out by bringing healthier alternatives that they can enjoy along with holiday classics. Try leaving sauces, dressing and toppings to the side so your guests can customize.

In advance of the holiday, experiment with recipe substitutions to make your favorite holiday dishes healthier. Visit the American Heart Association’s website for simple and smart substitutions.

Get everyone moving.

Being active is your secret holiday weapon. Check in with your healthcare provider before the holidays, especially since exercise affects your blood glucose levels.

Activity can help you digest your food better and reduce stress. Even if you don’t have time for a long walk, even a 10-minute walk after a big meal helps.

Invite friends and family to join you in staying active around the holidays. Consider fun fall and winter outdoor activities such building a snowman or playing a game of frisbee or capture the flag. If you stay indoors, engage everyone in games such as charades. Anything that gets everyone up and moving is better than sitting on the couch.

By making your plan and sticking with it, you can enjoy your favorite treats and manage your diabetes well through the holiday season.

Sources:
American Diabetes Association
Centers for Disease Control and Prevention