Eating healthy during the holidays when you have diabetes

Holiday meals often include buffet tables filled with tempting treats.

Eating healthy during the holidays can be tricky for anyone, but if you're managing diabetes, it presents some extra challenges. Holiday indulgences can lead to spikes in blood sugar levels, higher cholesterol levels and extra pounds that can have real health consequences, including increased risk of high blood pressure and heart disease.

Having some strategies in place can help you navigate the holidays and keep your A1C and weight in check.

Create a game plan for getting together with food

Having a plan in place before the temptation is in front of you can help you feel confident navigating the holiday season. Talk to your healthcare team, registered dietitian or diabetes educator about how best to handle different situations that might arise, including how to adjust your medication to changes in eating or exercise habits and other tips they might have specific to your condition. Here are a few to start with:

• Assemble a support team. You can't expect others to plan their events around your needs, but close friends and family are often happy to support you as you navigate the holidays and maintain your health. Let them know what foods and routines work for you, and make sure they know the signs and symptoms of low blood sugar and what they can do to help.
• Emphasize friends and family over food. Food is a big part of the holidays, but family and friends are even more precious. Focus on connecting with your loved ones rather than filling up on sugary foods.
• Plan healthful activities. A family walk is a great tradition to build with family and get some exercise over the holidays. If you take insulin, you might want to walk before eating to reduce the risk of low blood sugar. If you plan to walk after eating, be on the lookout for signs of hypoglycemia.
• Expect the unexpected. If there's one thing you can count on during the holidays, it's that something won't go to plan. Be prepared by having on hand extra medications, healthy snacks and whatever else you need to monitor and respond to your body's cues.
• Recognize and address stress. Holidays are supposed to be joyful, but they can also be stressful, which can lead to overeating or other unhealthy habits. Stress can also change how your body metabolizes sugar, and chronic stress increases insulin resistance — raising the risk of spikes in blood sugar. Slow down and enjoy the company without putting too much emphasis on having the perfect menu or perfect gift.

Look for meal prep tips and healthy replacements

If you're hosting or bringing a dish to a potluck, here are some great ways to create healthy and delicious holiday dishes for everyone.

• Try some new recipes. The American Diabetes Association's Diabetes Food Hub adds new recipes regularly. Some are easy to whip up using ingredients you likely have on hand. Other healthy holiday recipes are available from the USDA's Healthy Holidays webpage and the National Institutes of Health Office on Women's Health.
• Cut the fat or sugar or choose healthy substitutes. Most traditional recipes call for more sugar or butter than is necessary. Often, you can replace half the butter or oil with applesauce, low-fat yogurt, pumpkin or other ingredients that add moisture. Adding cinnamon or other festive spices can boost sweetness without sugar. Or use cottage cheese or Greek yogurt instead of sour cream or cream cheese.
• Roast your own snacks and treats. Store-bought nuts are often laden with salt, sugar and unhealthy fats. Roasting your own at home is easy, and you can add spices that suit your taste. Try cinnamon or pumpkin pie spices for a sweet treat, or cayenne for a kick. Put nuts in a pretty jar with a ribbon, and you have a healthy gift for your host.
• Give a nod to the 'nog. Traditional eggnog packs more than 500 calories per serving, but a nonalcoholic almond milk version can still taste like a treat with less than one-fifth of the calories.

Be prepared to practice portion control

Holiday meals often include buffet tables filled with tempting treats. And family-style meals can feel pressurized if you think your host equates portion size with how much you like the food. Here are some tips to help you make healthy choices at holiday parties, whether you're the host or the guest.

• Don't press your luck at potlucks. If you're heading to an event that is likely to offer tempting treats, eat a low-fat, high-protein meal or snack earlier in the day. Bring a healthy salad or dish that ensures you and others have something that's both yummy and healthy.
• Sideline the sauces. When possible, opt for choices without sauces that can add fat and calories. If you're hosting, leave dressings and toppings on the side and let people select their own.
• Pick up a smaller plate. Smaller plates mean smaller servings, which can help with portion control.
• Fill up on low-calorie foods first. Choose water or seltzer with lemon or lime to drink and raw veggies to eat before hitting the tempting treats. Filling up on these low-calorie choices will help you keep portions small when you go back for a bit of indulgence.
• Budget your carbs/calories. Irresistible dessert? Skip the potatoes beforehand. Want stuffing with your turkey? Choose fruit for dessert. If you're going to choose a less healthy treat, make it count!
• Step back from the food table. Standing right next to the lineup of yummy foods makes it too easy to mindlessly graze or pick up second helpings. After you choose what's going on your plate, find a spot on the opposite side of the room.
• Take a seat to eat. Instead of gobbling your food while trying to balance your plate, sit down and savor your meal, putting down your fork between each bite. You'll eat less and enjoy it more.

Adopt a strategy to maintain your diabetes diet

Eating healthy during the holidays is challenging for most people. But having a plan and coming equipped with strategies to stick to your dietary needs can help you manage your blood sugar levels and feel good about gathering with friends and family. Instead of letting a holiday party affect your health, use it as time to connect with loved ones, and you'll leave feeling satisfied and content.