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When you’re living with diabetes, it’s important to know how to navigate a healthy relationship with mealtimes and desserts. It’s especially important when the temptations seem like they’re everywhere.

The holiday season is right around the corner. Your schedule might soon get stuffed with festive parties full of family, fun, and food — decadent, carb-heavy, tempting food.

Luckily, a little preparation and eating in moderation will help keep you satiated without missing out on all the holiday fun. Learn how to enjoy Thanksgiving and the rest of the holidays with diabetes.

Understanding Diabetes and the Holidays

Diabetes is a chronic condition in which the body can’t regulate blood sugar levels effectively. Blood glucose levels can change depending on the foods you eat and your physical activity level. That’s why healthy eating and an exercise routine are critical for managing diabetes.

During the holiday season, sticking to your diet and remaining active can feel more difficult. Dinner gatherings full of tasty dishes and colder weather can make moving less and eating more feel easier.

But staying on top of your health is important no matter the time of year. Healthy holiday eating can help you enjoy the festivities without messing up your healthy routines.

Holiday Nutrition Tips for Diabetics

Some general tips for managing your diabetes around the holiday season:

• Don’t overdo it — The holiday season can tempt anyone to overeat. It’s important to consume an amount similar to what you would on any other day. Choosing a smaller plate, examining all food options before making decisions, and eating slowly can all help you indulge without going overboard.
• Don’t skip meals — Skipping breakfast or lunch to prepare for a larger dinner may seem like a good idea. However, this can easily result in overeating and hurt blood sugar levels.
• Keep to your meal schedule — All diabetics know that eating on a schedule helps keep blood sugar steady. Stay aware of the time. If you’re eating a lot earlier or later than usual, grab a snack or eat less to manage the changes.
• Stay active — With colder temperatures and shorter days, it’s easy to forgo physical activity. But movement is key! Not only is it healthy for you and your diabetes, but it can also help reduce stress and aid in food digestion.

The Diabetes Plate Method During the Holidays

When filling your plate this holiday season, try to treat it like any other meal within your diabetes diet. Refer to the Diabetes Plate Method. Pair your meal with a zero-calorie beverage or indulge in a more festive drink while keeping your overall intake in check.

Follow these guidelines:

• Fill half your plate with non-starchy vegetables — This can include beets, broccoli, brussels sprouts, carrots, eggplants, green beans, or peppers.
• Fill one-quarter of your plate with grains, starchy vegetables, beans, or lentils — Great holiday options include brown rice, quinoa, sweet potatoes, corn, or bean stew.
• Fill the remaining one-quarter of your plate with proteins — This can look like a holiday roast of ham, pork, chicken, or steak, or other protein sources such as eggs, tofu, or fish.
• Enjoy sides of dairy and fruit — You can consume milk, yogurt, cheese, and fruit in moderation as long as you’re aware of your carb intake.
• Desserts are OK — If you’re on top of your daily intake, you can easily make room for some sweet treats to celebrate the holidays. Remember: Moderation is key.

Eat Dessert — in Moderation

Approaching the dessert table at a holiday party can feel like an impossible temptation when you have diabetes. But with a little bit of preparation, you too can enjoy some sugary treats.

Here’s what to keep in mind:

• Choose with intention — Survey all the tasty options before loading your plate. Prioritize your favorite treats, seasonal desserts that aren’t available at other times of the year, and healthier options if available.
• Stay carb-aware — If you know you’re going to a gathering that’ll offer irresistible desserts, cut back on carbs during lunch and dinner. That way, you can enjoy a tasty treat without going over your carbohydrate intake for the day. Don’t skip meals so you can overeat later, but you can stay intentional with your carb intake during other mealtimes.
• Take treats home — If you’re attending a party with a wide array of delicious, decadent options, ask the host if you can take home some sweets for later. That way, you can spread the different offerings throughout the next few days without spiking your blood sugar.

Talk to Your Friends and Family

Before the gathering, share your current diabetes status with friends and family you plan on spending time with this holiday season. Open dialogue about your health status and goals can bring you closer to your loved ones and expand holiday traditions.

Try these ideas:

• Ask for food-related language awareness — A gentle reminder for guests not to comment on your (or anyone else’s) eating habits can create a healthier social environment for everyone.
• Include them in your physical activities — Letting your loved ones know that you’d enjoy company on your post-dinner walk is a great way to prioritize staying active together while still enjoying the gathering.
• Offer to bring your own dish to share — This is a great way to ensure at least one dish highlights quality carbohydrates and non-starchy vegetables for you to enjoy. Plus, it’s a great way to share healthy alternatives to traditional holiday dishes.

Take Extra Caution if Drinking Alcohol

Alcohol has its downsides for everyone, especially people with diabetes.

It’s important to remember that the symptoms of hypoglycemia, or low blood sugar, can often look and feel like symptoms of intoxication. Though you don’t have to give up alcohol completely, it pays to think ahead and make smart decisions if you do choose to drink this holiday season.

Remember to:

• Check your blood glucose levels before, during, and after drinking — This may seem like a lot of extra work, but it’s important to monitor your blood glucose levels continuously if you choose to drink alcohol. If you notice a dip in your blood sugar, put down the alcohol and look for something to eat.
• Drink after you’ve eaten something — Enjoying a glass of wine or festive cocktail on an empty stomach is a recipe for your blood sugar to fall and for you to feel ill. Try waiting to consume alcohol until you’re sitting for a meal — or at least until you’ve had some hors d’oeuvres.
• Drink in moderation — If you’re choosing to drink, limit your intake to the daily recommended amount: one drink for women and two drinks for men. That can look like a 12-ounce seasonal beer, a 5-ounce pour of wine, or 1.5 ounces of spirits in a cocktail.