It’s November, and the holidays are just around the corner! For many, these next couple of months will be filled with memory-making travel, gatherings of friends and family, holiday parties, work celebrations, feel-good movie marathons, seasonal baking sessions and more. Tempting sweets and treats will, of course, be a reliable part of all of the above.
For people who have diabetes, these can be challenging times. According to a 2021 survey by the American Heart Association and American Diabetes Association, 49% of people living with type 2 diabetes struggle during the holiday season.
Perhaps it’s no coincidence that November is also Diabetes Awareness Month. Across the country, this themed month helps educate people about diabetes, which is a condition in which a person’s blood glucose, or blood sugar levels are higher than what’s considered normal, because the body is unable to use or store the blood sugar. It also offers an opportunity to show support to friends and family who have diabetes and keep them in mind as you plan holiday gatherings and baking sessions, so that they, too, can be a part of the party.
For those who have diabetes, try not to stress. While the temptations can be strong this time of year, the key is to make a game plan, stick with your routine as much as you can, exercise regularly and practice portion control. To help you, we created a mini holiday survival guide, filled with tips to get you through the season feeling your best.
- Be proactive about your health. Have you gotten vaccinated yet for flu, COVID-19 and other communicable diseases? Flu season is here, and you don’t want to give or receive a virus this year at Thanksgiving dinner! In addition to vaccinations, make sure you’re up to date with your routine health care appointments and screenings, and you’re managing your diabetes care. Keep in mind that your doctor will be a great resource for any and all holiday-related diabetes questions as we head into this busy, festive season.
- Always pack snacks. Whether you’re traveling by plane, train or automobile this holiday season, shop ahead of time and load up on healthy snacks so you’re less tempted by gas station and gift shop treats. Need some inspiration on what to pack? Some easy grab-and-go options might be popcorn, fresh or dried veggies, string cheese, almonds, edamame, fresh fruit, trail mix and pumpkin seeds. Of course, every person’s dietary needs and restrictions are different—always defer to your doctor’s health advice when you choose what to eat.
- Offer to bring a dish. For gatherings big and small, see if you can bring along food to share. If you get the blessing from the host or hostess, buy or prepare something you can feel good about eating, like these Better Mashed Potatoes (which are part cauliflower), Holiday Brussels Sprouts with Cranberries or a seasonal dessert made with a sugar substitute, like Pumpkin-Vanilla Pudding. Odds are, others at the party will likely be grateful for the better-for-you option, too!
- Never arrive hungry. Eat your normal meals and snacks throughout the day, so you have a hearty base in your system. That way, you’ll be less tempted to eat lots of food quickly (and suffer the consequences). Plus, if Aunt Mable or Uncle Phillip is running late, you’ll have had enough sustenance to avoid getting hangry while you wait.
- Practice portion control. It’s ok to try lots of dishes, just don’t overdo it with high-carb staples like stuffing and mashed potatoes, or casseroles loaded with marshmallows. One simple approach to controlling your portions is called the Diabetes Plate Method. Load up half of your plate with simple vegetable dishes, if they’re available, such as green salads and roasted or steamed veggies; fill a quarter of the plate with protein, such as turkey; and then choose the other carb-heavy items you’re most excited for and opt for small amounts.
- Eat dessert mindfully. If the idea of leaving Thanksgiving without pie makes you say “no thanks!” have no fear. You should be okay to enjoy dessert on Thanksgiving (again, talk to your doctor), just don’t opt for multiple courses of it. A small piece of pumpkin pie, or a bite here and there of a cobbler or cookie seem like reasonable splurges for a special occasion. Just be mindful of what you’re eating, and enjoy it with intention.
- Watch the booze consumption. A lot of families enjoy a spirited Thanksgiving, and raising a glass is a part of that tradition! A glass of wine or beer may be fine for you, just make sure to always drink alcohol with food. And remember, adult beverages can ease your inhibitions, which may make you more likely to overindulge in the kinds of foods you told yourself you were planning to avoid. If you drink, do so in moderation—and have plenty of water, too, along with other calorie-free, unsweetened beverages. like seltzer and tea.
- Keep up your regular routines. Holidays can throw our schedules for a loop! As much as you can, maintain your usual good habits including your exercise routine and any de-stressing practices, and aim to get enough sleep. Your body will thank you for it.
- Organize a family walk after big meals. Exercise can help lower blood glucose after a meal, and the added movement is great for your body. Corral others to take a stroll after Thanksgiving dinner and other holiday or just-plain-heavy meals. The change in scenery may be nice for everyone, and it beats falling asleep on the couch!
- Think about why your health is important to you. How do you feel when you consistently make healthy choices? Is your energy better? Your mood? Do you sleep more soundly? Make a list of all the good things you feel when you’re taking care of yourself. This can give you a “why” to lean on when temptation is lurking on your other shoulder.
- Focus on the meaning of Thanksgiving. Hopefully, this is a meal where you’re grateful for what you have, and not focused on the negatives, like what you shouldn’t be eating. Take a moment to look around the table and reflect on what’s important. Maybe it’s friends and family. Perhaps it’s your health and your healthcare providers. Remember the people, small and large, that bring joy to your life, and thank them for that in your own special way.
It’s true that food plays a starring role at holiday gatherings and end-of-year get-togethers. But, again, try and remember that the real meaning of the holidays has nothing to do with sugars and carbohydrates. It’s about the bigger picture, and the people who help you be your best you. The snacks are just the backdrop to what matters the most.
