This post was written by Rebecca Renninger, BSN, RN, RD, CDCES, diabetes educator, Parkview Endocrinology.
Gatherings during the holiday season are often focused on food, drink and having a jolly time. If you have diabetes, you can still enjoy the festivities. Consider adopting these merry measures.
Eat
Start your day with a filling breakfast. This will give you sustained energy and help prevent blood glucose spikes and drops. Try one of these suggestions:
- A berry, nut and Greek yogurt bowl
- Cottage cheese with ground flax seeds and fruit
- Oatmeal with pumpkin seeds, cinnamon and nut butter
- An egg and vegetable omelet with sweet potatoes
During the gathering:
- Eat your veggies. Bring your favorite vegetable to the party to share.
- When building your plate, add a generous number of vegetables. These fiber-filled standouts will help you feel fuller.
- Eat lean proteins. Foods like turkey will help you feel satiated.
Scan the table to pick out your favorite foods before adding anything to your plate. Then, consider this guidance for building a smart plate:
- ½ vegetables
- ¼ protein (meat, eggs, fish, etc.)
- ¼ fruit and starch
Drink
Stay hydrated! Coffee or tea are good options for the morning, but be careful when it comes to adding in any sugary fixings.
Whenever possible, choose water, flat or carbonated. You can dress it up with cucumbers, cranberries or mint leaves. Drinking a full glass of water before eating increases satiety.
Benefits of water include:
- Improved sleep quality and mood
- Helps muscles work efficiently
- Regulates bowl movements
- Helps maintain a normal body temperature
- Lubricates joints, which can reduce aches and pains
Celebrate responsibly. Alcohol lowers blood sugar, so be careful! Limit your alcohol and when you do have it, drink with food.
Serving sizes with alcohol differ. Note:
- Beer: 12 ounces
- Wine: 5 ounces
- Hard liquor: 1.5 ounces
Be merry
To manage your mood, focus on rest and movement.
You need to get a good night’s sleep. These tips can help:
- Turn off the TV and put your phone away 30 minutes before you hope to be asleep.
- Light a candle or enjoy a fire in a fireplace.
- Drink some decaf tea like peppermint or chamomile.
- Listen to your favorite calming music, audio book or meditation.
Stay active!
- Play music and dance while doing the dishes.
- Take a walk in nature or through the neighborhood to check out the Christmas lights.
- Organize a game of football in the yard or basketball in the driveway.
- Enjoy each other and focus on fun. Try a white elephant gift exchange or ornament exchange instead of more expensive gifts.
There’s so much to enjoy about the season that won’t hinder you from managing your diabetes. If you need help, we’re here! Learn more about Diabetes Care Services.
