Written by Shari Maxwell, Director of Client Care at Brightstar Care

The holidays don’t have to derail diabetes management—focus on planning meals, staying active, and practicing moderation. Small, intentional choices like eating on schedule, balancing your plate, and moving after meals can help keep blood sugar steady while still letting you enjoy the festivities.

Key Strategies for Holiday Diabetes Management:

• Stick to your usual meal schedule. Skipping meals to “save room” for a feast can cause blood sugar dips and overeating later. Eat balanced meals at regular times to keep glucose stable.

• Plan your plate wisely. Use the Diabetes Plate Method:

• Half plate: non-starchy vegetables (broccoli, carrots, green beans).

• Quarter plate: lean protein (turkey, chicken, fish).

• Quarter plate: carbs (sweet potatoes, rice, or bread). This helps control portions and carb intake.

• Bring a healthy dish to share. If you’re a guest, contribute a lighter version of a holiday favorite—like roasted vegetables or a sugar-free dessert. This ensures you’ll have at least one diabetes-friendly option.

• Practice mindful eating. Slow down, savor flavors, and listen to hunger cues. Eating too quickly makes it easy to overindulge before your body signals fullness.

• Be smart about drinks. Sugary beverages (soda, sweet cocktails) can spike blood sugar. Opt for water, unsweetened tea, or festive sugar-free alternatives. If drinking alcohol, pair it with food and limit intake.

• Enjoy desserts in moderation. You don’t have to skip treats—just choose your favorites, watch portion sizes, and balance carbs elsewhere in your day.

• Monitor blood sugar levels. “Saving room” for meals or overeating can cause blood sugar levels to dip or spike. Look out for signs of hypoglycemia such as shakiness, sweating and dizziness and signs of hyperglycemia such as excessive urination, excessive thirst, and increased hunger.

• Stay active after meals. Even a 10–15 minute walk helps regulate blood sugar and aids digestion. Invite family or friends to join—it turns activity into a holiday tradition.

• Communicate with loved ones. Share your health goals so family understands your choices. This can reduce pressure and create a supportive environment.

Conclusion

The holidays are meant to be enjoyed—and with a little planning, they can be both joyful and healthy. By staying mindful, honoring your body’s needs, and leaning on simple strategies, you can celebrate with confidence while keeping your diabetes well managed. Remember, perfection isn’t the goal, balance is. Small, thoughtful choices add up, allowing you to fully participate in holiday traditions while protecting your long-term health.

Written by Shari Maxwell, Director of Client Care at Brightstar Care.