Savor the Season, Not Just the Sweets: My T2D Holiday Tips

Raise your hand if you are ready for the holidays. Yep, me too! The holidays are a time for joy, family, and, unfortunately, a surplus of tempting treats. As a person with type 2 diabetes, navigating this minefield of sugary and delicious delights can be a challenge. But fear not, my strong-willed diabetic warrior! With some planning and mindful choices, you can enjoy the festivities without compromising your health.

Awareness: mindful eating and portion control

First and foremost, it's essential to remember that you're not depriving yourself. This was one of the mindsets I had to dump. You are simply making conscious decisions to manage your blood sugar levels.

Instead of viewing the holidays as a time to indulge without restraint, see them as an opportunity to practice mindful eating and portion control. The holiday season is a relaxing time that can slowly take you off course. From the themed coffees and drinks to the glorious pans of pastries, this time of year is a gift and a curse. It doesn't have to be like walking around a minefield. You can enjoy yourself, be aware of your glucose, and maintain it.

Establishing moderation before the holidays

I have spoken about this before and made videos about prepping for the holidays on my Instagram. The primary process to remember is moderation.

My diabetes counselor told me out the gate not to deprive myself but to manage my consumption until I was able to eliminate the urge to consume sugary treats and carbs slowly. It took some time, but I have to say, it has worked. It's no different than when I step into the photography/press box before games, and there is a spread of food with everything I could imagine present.

Moderation in food consumption on regular days can make maintaining it more manageable during the holidays.

Think small

When it comes to food, especially sweets, moderation is key. Instead of depriving yourself completely, choose smaller portions of your favorite treats. If you are the family-nominated baker for the holiday season, try swapping out sugary ingredients for healthier alternatives, such as swapping white flour for whole wheat flour or using natural sweeteners like honey or maple syrup. If you are a visiting family member, be mindful of consuming baked goods. I have a weak bone for pecan pie and sugar cookies. My goodness, I have to pray before stepping out during the winter. LOL!

Coffee, hot cocoa, and pastries can derail you only if you allow them. As my diabetes counselor advised me, accept what you have a craving for and work on deviating from letting it control your consumption. Minimizing your food consumption takes one small step at a time.

Communicate your dietary needs

Start by communicating your dietary needs with your family and friends. Tell them about your diabetes and the foods that work best for you that they can serve at the holiday celebrations.

This open dialogue can help prevent awkward situations and ensure plenty of diabetes-friendly options at the table so you stay on track. If you have a potluck-style holiday function, bring a festive dish that is a good choice for you to eat. If you need inspiration for diabetes-friendly recipes, check out our library of recipes to please your palette for any occasion. If you feel lost and need some good tips, community forums are available to connect with others and ask questions.

Focus on what you can add to your plate

Rather than worrying about what to avoid, add non-starchy vegetables and lean proteins to your plate. These foods will help you feel full and satisfied without spiking your blood sugar.

Be mindful of portion sizes, and avoid piling your plate with starchy side dishes or sugary sauces. Many people with type 2 diabetes find it helpful to track carbs to manage blood sugar levels. Doing so can help, but it can also add to the holiday stress. I'm not saying you should ignore your carb intake or stop monitoring your glucose, but I would advise watching how much food you add to your plates.

Get moving

It's also important to stay active during the holiday season. This time of year, I double my workout routine due to the possible consumption of more sugary treats and carbs.

A short walk after a meal can help improve your blood sugar and keep it steady. When I cover games during the fall and winter, I walk the field to get my heart pumping and warm up this old 1978 Buick body! However you like to move your body, do it. Hit the gym, bundle up for a walk, find a chair yoga exercise on YouTube, or play in the park with the kiddos.

The holidays aren't just about food

Remember, the holidays are about spending time with loved ones, not just food. Try to focus on the joy of the season and the company of others. I enjoy it when my mom comes to visit or visit her because we live in different states.

And if you slip up and indulge a little too much, don't beat yourself up. Just get right back on track with your healthy eating and exercise routine for the next meal. Finally, remember to check your blood sugar regularly throughout the holiday season. This will help you monitor your blood sugar levels and adjust your diet and eating.