Ask The Expert
Eating Well

Although many of us look forward to the holiday season as a time of joy and celebration, the holidays can present a challenge in keeping blood glucose levels in control for people with diabetes.

Several factors come into play during the holidays that can affect diabetes control. Changes in routine, increased stress, changes in eating patterns from tempting holiday treats to holiday parties and large family meals, and lack of exercise can all wreak havoc on blood glucose control.

Planning ahead is the first step in overcoming some of these challenges of the holiday season. Anticipating obstacles that may hinder your efforts at diabetes control and planning ways to overcome them can help you enjoy this special time of year without compromising your health.

• Make time for physical activity. The benefits are well worth it – physical activity can help relieve stress, improve your mood, lower blood glucose levels, and help with weight control.
  • Schedule daily exercise on your appointment calendar so you don’t give up this very important part of self-care during this busy time of the year.
  • Go for regular walks every day. Take comfortable shoes to work with you to walk on your breaks and avoid scheduling meetings at lunchtime. Walk at malls, recreation centers, or gyms in cold climates. Consider wearing a pedometer to keep track of your steps each day.
  • Participate in holiday activities that involve physical activity such as ice-skating, caroling, and holiday dances.
  • Plan for physical activity during travel. Always pack your walking shoes and exercise attire. If you’re traveling by plane, wear walking shoes (and bring little carry-on luggage) so you can walk the concourses at the airport. Take frequent breaks if you’re traveling by car to stretch your legs and walk. If you’re staying at a hotel, book a hotel with exercise facilities so you can keep up your routine while you’re traveling.
• Focus on holiday activities that don’t involve food. Plan activities such as holiday decorating, attending holiday musicals or plays, shopping, and gift-giving to put less focus on food.
• Stick with a plan for your holiday meal. You’ll likely feel more pressure to eat more food than you want and foods that are higher in carbohydrate and fat than you usually eat.
  • Identify the carbohydrate foods - since carbohydrate is responsible for most of the rise in blood glucose after meals, begin by identifying the carbohydrate foods on your plate or on the buffet. Remember that carbohydrates are found in starchy foods like breads, stuffing, sweet and white potatoes, corn, and peas and sugars like cranberry sauce, pie, cake, candy, brownies, eggnog, and sodas.
  • Try to stay within your usual carbohydrate intake. Keeping the carbohydrate at your holiday meal consistent with your usual carbohydrate at meals will reduce the risk of high blood glucose levels after the meal. When planning for dessert, substitute the carbohydrate in the dessert for other carbohydrates in the meal. For example, a piece of pumpkin pie contains about the same amount of carbohydrate as one slice of bread and ¾ cup mashed potatoes. If you take mealtime insulin or use an insulin pump, you can adjust your insulin based on the amount of carbohydrate at your meal and your pre-meal blood glucose value. If you are unsure how to do this, talk to your diabetes educator or dietitian.
  • Minimize extra calories and high blood glucose levels. Although it’s tempting, "grazing" while cooking, waiting for the holiday dinner, and cleaning up can total up more calories than the holiday meal while sending your glucose levels soaring. To keep those extra calories in check, fill up on low-calorie salads and vegetables, say "no" to second helpings, and use high-fat condiments such as gravy, sauces, and butter sparingly.
  • Check your blood glucose regularly before and after meals to help you make more informed decisions about your diabetes care.
• Have fun at holiday parties while staying in control. Again, plan ahead. Don’t go to a party famished. Eat something light before the party to curb your appetite.
  • Plan ahead what and how much you will eat. Offer to bring a healthy dish to ensure you have something you’ll enjoy.
  • Avoid lingering near the buffet table – it’s too tempting. Instead, mingle with guests. You’ll eat less if you’re busy talking.
  • Limit alcoholic beverages. Alcohol reduces your willpower, so you may end up eating more. Alcohol also contains extra calories and is often mixed with high-calorie mixers. Alcoholic drinks can cause your blood glucose to drop too low if you take insulin, so it’s best to eat something when drinking.

Lastly, remember to enjoy your holidays. No one is perfect, so don’t set your expectations too high. Experiencing some highs and lows is to be expected. With some planning ahead, you should enjoy this special time of year.