Holiday Eating Tips for People Living With Diabetes

Holiday Eating Tips for People Living with Diabetes 

The holidays are meant to be joyful—full of connection, traditions, and yes, great food. If you’re living with diabetes, holiday meals can feel a little stressful, but they don’t have to be. With a few smart strategies, you can enjoy your favorites while supporting steady blood sugar and feeling your best. 

Here are some simple, realistic tips you can use all season long. 

 

1) Eat smaller meals throughout the day 

If you haven’t eaten all day, a big holiday dinner is likely to raise your blood sugar to a higher-than-normal level. Instead, try eating smaller, balanced meals and snacks throughout the day so you don’t arrive at the table overly hungry. 

A helpful rhythm can look like: 

  • Breakfast with protein + fiber 
  • A balanced lunch 
  • A planned afternoon snack that includes protein + fiber  

This can reduce the urge to overfill your plate later and may help keep blood sugars steadier. 

 

2) Focus on whole, non-processed foods 

The holiday season can often include lots of packaged, sugary, or heavily processed options. When you can, build your plate around unprocessed or minimally processed foods, like: 

  • Roasted turkey or chicken 
  • Fish 
  • Eggs  
  • Low fat dairy  
  • Nuts & seeds 
  • Fruit 
  • Vegetables 
  • Beans and lentils 
  • Whole grains in smaller portions 

Whole foods digest more slowly and can be easier on blood sugars than processed snacks and desserts. 

 

3) If you’re having dessert, consider having it with the meal 

If dessert is part of your holiday tradition, you don’t have to skip it. One helpful approach is to have dessert right after your meal, rather than waiting an hour or more. 

Why? Eating dessert after a meal that includes protein, fiber, and healthy fats can slow digestion and may help reduce sharp spikes compared with eating dessert on an empty stomach later. Bonus: you may end up eating less of the dessert because you just had dinner.  

 

4) Load up on veggies and scale back the starches 

A holiday plate can be delicious and balanced. Try: 

  • Filling half your plate with vegetables 
  • Adding protein (turkey, fish, tofu, beans) 
  • Keeping starchy carbs (stuffing, potatoes, rolls) to smaller portions – about 1/4 – 1/3 of your plate 

A veggie-forward plate leaves room for the flavors you love while supporting steadier post meal blood sugar.  

 

5) Choose more non-starchy vegetables 

Non-starchy vegetables are a holiday winner: they’re filling, nutrient-rich, and higher in fiber while lower in calories. Great options include: 

  • Carrots 
  • Green beans 
  • Brussels sprouts 
  • Broccoli 
  • Cauliflower 
  • Salad greens 
  • Peppers 
  • Asparagus 

 

6) Make vegetables part of the “treat” factor 

Vegetables can also satisfy that craving for something sweet- try “dessert-style” veggies like: 

  • Roasted carrots with cinnamon 
  • Butternut squash with nutmeg 
  • Sweet peppers and onions caramelized in the oven 

You can still enjoy dessert but using flavorful veggies to add comfort and sweetness can help keep the overall meal satisfying.  

 

7) Get support and get educated 

No one is expected to manage diabetes perfectly, especially during the holidays. Learning what works for your body makes everything easier. 

Consider getting educated with the Diabetes Foundation’s self-management education programs or explore local community resources that offer diabetes education and support.  

 

A gentle reminder: Enjoy the holiday season and moments with friends and family! 

Nicole Westwood

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