Happy Holiday Eating: Festivities, Fun, and Food

Written by Dietitians at Diabetes Control for Life

It seems like at all times some holiday is fast approaching. How much can you enjoy all these festivities when you worry about eating healthy to keep your diabetes in control? The answer is that with a little planning you can have a very happy and healthy holiday.

This Healthy Eating article helps you get ready for special holiday occasions:

• It encourages you to anticipate some holiday hurdles — such as buffet meals — and be ready for them. Then relax and have fun.
• It gives you helpful suggestions about how to get ready for special holiday occasions without putting your diabetes control program on hold.

Anticipating Holiday Hurdles

Many people put their diabetes control plans on hold during holiday times. They know they’re going to face hoards of foods and beverages they don’t see the rest of the year. Cocktail party appetizers. Buffets. Loads of high-fat fancies and scads of sweet stuff.

But you don’t need to put your diabetes control program on hiatus during the holiday. Just don’t let holiday hurdles blindside you. Anticipate them and have a plan in place to deal with them. So put on your dress-up clothes and dancing shoes and get ready for the fun.

Helpful Happy Holiday Hints

Here are some helpful holiday suggestions about how to get through special occasions without falling off your diabetes control track:

• First, know your diet, or carry a small copy of it with you, so you always know which foods that are offered best fit your needs.
• Eat a low-calorie, healthy snack before leaving home so you won’t be tempted to overeat at a party.
• Take advantage of the “free” appetizer foods that are available at the party. Minimize the dip. Crispy celery and carrot sticks. Cucumbers. Mushrooms. Salad greens.
• If you’re invited to a dinner party, consider contacting the host beforehand to find out what the menu will be. Then you can plan ahead to figure out the best way to enjoy the meal and not get too far off track. You might eat all the salad, for instance, but eat just a taste of the potato soufflé and sliver or bite of key lime pie.
• If you’re attending a buffet event, check out all of the food before you fill your plate. That way you can decide which selections, and how much of them, will best fit your nutrition plan before you start through the food line.
• Contribute a favorite healthy dish to the holiday buffet or dinner, if that’s appropriate. That way you know you can find at least one food that will fit into your nutrition plan.
• Be mindful about portion sizes. You can eat all the right foods, but if you eat too much of even good food, the extra calories can be detrimental to your weight loss plan — and to your blood sugar level.
• Watch out for hidden sugar. The punch might be packed with sugar. Carry sugar substitutes with you if, for instance, you want iced tea. And sugar-free beverages are usually available. If you want to try a dessert or sweet, take a small portion, or ask another guest to split a serving with you.
• Remember that alcohol contains calories and virtually no other nutrients. It may increase your appetite and perhaps interfere with some of your medications. So if you want to drink alcoholic beverages, do so moderately. Try adding carbonated water to wine for a bubbly spritzer. And if you want a mixed drink, ask for a sugar-free mixer like diet tonic water or ginger ale.
• Plan parties for family and friends around activities, instead of focusing on the menu. Food may be a big part of the holiday festivities, but it’s certainly not the only thing that gives a holiday meaning and enjoyment. You can walk around your neighborhood to look at holiday decorations, go caroling at a nursing home or children’s hospital, rent holiday movies, or play games. Remember, it’s the holiday season. Have a good time — and share it with others!
• Stay physically active during the holiday season to help offset some of those extra calories. Going on a walk or heading to the gym for a good workout can do wonders for your frame of mind!
• You’re only human, so you may overindulge at a holiday party. Don’t fret about it. Get right back on track at your next meal!

By the way, your doctor, dietitian, or health care professional might advise you to test your blood sugar more frequently during the holidays. They can give you a target range for your blood sugar. You might want to contact him or her if you find your blood sugar fluctuates out of this range.

Summary

• Holidays can be challenging for people trying to control their diabetes. Tempting treats seem to be everywhere, and our usual schedules can get way out of whack!
• If you anticipate holiday events, plan for them, and use your lifestyle skills during them, you can enjoy the holidays and still stay on track.
• Hints for having a happy and healthy holiday can help:
  • Keep your nutrition plan in mind: It can be your guide.
  • Eat a healthy snack before you go to a holiday event.
  • Take advantage of “free” and low-calorie appetizers.
  • Find out before you go what the host is serving, if you can, so you can plan.
  • Check out all the offerings at a buffet meal before you begin to fill your plate. Bring a healthy dish with you to the meal, if that’s appropriate.
  • Stay aware of portion sizes, hidden sugar, and alcohol consumption so you don’t get too many calories — and especially empty calories.
  • Plan events that don’t focus on food.
  • Stay physically active.
  • If you do overindulge at a holiday event, don’t let it throw you into a tailspin. Get back on track at your next meal!