Managing both diabetes and the holidays can be stressful. However, if you are one of the millions of Americans who have diabetes, it’s especially important for you to prioritize your health during this time.
Have you been working hard to stay on track with your diabetes management? We’re here to help. We know it can be difficult around the holidays with all the yummy treats and endless amounts of food to share with family and friends.
Tamara Huson, MD, of Mercy Health – Loveland Primary Care, says, “Family holiday traditions that center around the kitchen can be amazing but also stressful when managing diabetes. Consider bringing your own healthy dish to share. For all other foods, portions are key: enjoy what you love, just moderate amounts for a safe and happy holiday season!”
Tips for staying healthy during the holidays
Plan ahead
People with diabetes often find themselves tempted by the delicious options they have available to them during the holidays. However, even though you’re living with diabetes, healthy choices are still easy to make. Be aware of your portion sizes, plan your meals and stay active.
- Eat close to your usual times to keep your blood sugar stable. Don’t skip meals in favor of one larger meal.
- Make your own diabetic-friendly dish to enjoy (see recipes below).
- Eat a small, balanced meal or snack before a large meal to help satisfy your appetite and reduce the temptation to overindulge.
- Stay physically active by doing it in small, manageable chunks of time.
- Schedule “me time” to keep your stress levels in check.
- Set reminders to make routine checks of your blood sugar.
Be smart with your plate
- Move away from the buffet area after you fill your plate to avoid grazing.
- Focus on non-starchy vegetables, lean proteins and whole grains to help maintain stable blood sugar levels.
- Add foods that are high in fiber and healthy fats. Good choices include leafy greens, salmon and avocado. These foods help slow digestion and lower blood sugar spikes.
- Don’t feel obligated to put every food option on your plate.
- Indulge mindfully by enjoying small portions of your favorite dishes.
- Many favorite holiday meals are high in carbohydrates. Cutting back on other carbs to enjoy your holiday favorites can keep your blood glucose levels in check.
- To avoid too much sugar during the holidays, choose sugar-free or low-sugar desserts. Focus on savory foods instead of sweets and limit sugary drinks.
- Reading labels and being mindful of hidden sugars in holiday dishes can also help.
Diabetic-friendly recipe ideas
Plenty of diabetic-friendly options exist for traditional holiday dishes. We’ve included two that you can try.
Cauliflower stuffing
This cauliflower stuffing is both delicious and nutritious!
Ingredients:
- 1 tbsp olive oil
- 1 medium head of cauliflower, chopped into small florets
- 1/2 cup chopped onion
- 1/2 cup diced celery
- 1/2 cup diced carrots
- 1/2 cup diced mushrooms
- 2 to 3 cloves of garlic, minced
- 1/2 cup low-sodium vegetable or chicken broth
- 1 to 2 tsp poultry seasoning
- Fresh parsley, chopped (optional)
- Pepper to taste
Directions:
- Preheat the oven to 350 degrees.
- Heat a large sauté pan over medium heat. Add olive oil and then carrots, celery, onion, garlic and mushrooms. Sauté until vegetables are tender.
- Add cauliflower florets to the pan and continue to cook for an additional 5-7 minutes.
- Pour in the broth and season with pepper and poultry seasoning. Stir well and cook for another 2-3 minutes.
- Transfer the mixture to a casserole dish and cover with foil. Bake for 20-25 minutes. Remove foil and bake for an additional 10 minutes or until the top is lightly crispy.
- Garnish with fresh parsley if desired.
Baked apples
Sweet treats are many times the toughest dishes to navigate when you’re managing both diabetes and the holidays. These baked apples are a comforting, healthy dessert that won’t spike your blood sugar.
Ingredients:
- 4 medium apples (such as Granny Smith or Honeycrisp)
- 1/4 cup chopped walnuts or pecans
- 2 tbsp sugar-free maple syrup
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 1/2 cup water
Directions:
- Preheat the oven to 350 degrees.
- Core the apples and place them in a baking dish.
- In a bowl, mix the chopped nuts, sugar-free maple syrup, cinnamon and nutmeg.
- Stuff the nut mixture into the cored apples.
- Pour water into the bottom of the baking dish.
- Bake for 30-40 minutes or until apples are tender.
- Serve warm and enjoy a sweet treat that’s diabetes-friendly!
With these holiday eating tips for diabetes, you can enjoy the holidays while prioritizing your health and well-being!
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