Nutrition
The holiday season is here! If you’re like many people with diabetes, you’re thinking about food and festivities… and how to keep your blood sugar in check amidst all the celebrations.
Try these five quick tips for successful diabetes management during the holiday season.
1. Keep your stress levels low.
Holidays can be a busy time; and people with diabetes must keep their stress levels in check, as stress can cause blood glucose levels to spiral out of control. The American Diabetes Association (ADA) adds that individuals with diabetes who are under stress may not take good care of themselves — drinking more or exercising less, and they may also forget to check their glucose levels or plan good meals. This holiday season, learn to better manage your stress with exercise, meditation, relaxation techniques, conversation and laughter.
2. Control your portions.
With so many tasty and tempting options at holiday time, portion control can be difficult. However, you’ll need to keep an eye on the amount of food you eat since eating too much can affect your blood sugar levels.
Divide your plate into four portions:
- Fill one quarter with a lean protein
- One quarter with a carbohydrate
- The last half with green vegetables and other non-starchy vegetables
Avoid veggies that are drowned in oil, butter, heavy dressings or sauces — they may be loaded with sugar and carbohydrates.
3. Plan your snacks
At holiday gatherings, you never know what food will be served or when it will be offered. So, you may want to check in with your host prior to an event to determine if healthy options are readily available.
4. Don't overindulge in holidays spirits
While most people with diabetes can enjoy alcohol in moderation, it's important to remember that alcohol contains both sugar and carbohydrates, and not all drinks are created equal. Beer, for example, may be high in carbohydrates, whereas cocktails can contain lots of sugar.
Too much alcohol can lower blood sugar levels for people with diabetes who take insulin. This can result in hypoglycemia. The Dietary Guidelines for Americans recommends limiting alcohol. Men can have two drinks or fewer a day. For women, they can have one drink or less in a day.
5. Incorporate exercise
Regular physical activity is an important part of managing diabetes or prediabetes. The ADA recommends getting 150 minutes of moderate-intensity aerobic exercise per week. Exercise can lower your blood glucose during a workout and for up to 24 hours after. Plus, the more you exercise, the better your body becomes at processing glucose. This helps your insulin sensitivity increase.
Exercise can include:
- A brisk winter walk or walk in the mall
- A cardio class at the gym
- An at-home workout video
The holidays should be a time of joyful gatherings, reflection and fun. Although managing diabetes can be challenging, throughout this season and all year long, remain mindful of your choices and behaviors and prepare for a healthy new year.
Mom's Meals® diabetes-friendly home meal delivery can help
Maintaining a nutritious diet has been shown to help prevent, manage and even reverse the progression of diabetes and other chronic conditions — demonstrating the powerful connection between food and medicine.
For individuals with prediabetes and diabetes, Mom's Meals offers diabetes-friendly menu choices that are based on guidelines from the American Diabetes Association. Our home-delivered meals make it easier to know exactly what you’re eating, and can help you stay on track with your health goals while better managing your diabetes.
Mom's Meals registered dietitians are also available to provide personalized nutrition counseling and education, and to answer your questions about ingredients, meal choices and overall dietary needs.
