Eating healthy during the holidays can pose challenges when you have diabetes, especially when you have too many food options for too many days.
How do you stick with your meal plan yet join in the fun?
Here are nine tips to help you manage diabetes holiday eating.
Find healthier food alternatives.
Love pie? Reduce the calories, sugar, and saturated fat by skipping the whipped cream or ice cream on the side. To keep your blood sugar under control, you may need to cut back on other carbs (like bread and potatoes) with the rest of the meal.
If the party involves many appetizers, start with a plate of veggie sticks and avocado dip instead of potato chips. The fiber in avocado and vegetables can help keep blood sugar from spiking by slowing the absorption of sugar.
One-third of a medium avocado contains 3 grams of fiber.
Lean on moderation and portion control.
A great holiday eating tip for people with diabetes is to consider serving bite-sized desserts instead of full servings. Mini pies, cake pops, and one-bite desserts are all the rage.
Try these Chocolate Almond Avocado Oat Bites or Avocado Cheesecake Bites as a delicious strategy to control portion sizes.
Update favorite family recipes.
If holiday cookies or bread are your family favorites, try baking with whole wheat flour or adding healthful ingredient options such as avocado, bananas, cranberries, apples, or walnuts.
Did you know avocados can be used as a substitute for butter in baking recipes?
Think of avocados as your go-to ingredient to add nutrients and flavor, like in these delicious Avocado Red Velvet Mini Cupcakes or these Avocado Cinnamon Pecan Chocolate Chip Cookies.
Don’t go out with an empty tank.
Before the party or a shopping trip, eat a snack so you don’t arrive starving. Try to combine complex carbohydrates with protein and unsaturated fat in your diabetic holiday eating, like apple slices with peanut butter or a slice of turkey and mashed avocado on whole-wheat bread.
Avoid alcohol on an empty stomach.
Did you know that alcohol increases your appetite and lowers your ability to control what you eat? Alcohol can lower blood sugar and interact with diabetes medicines. So if you drink, have it with food.
Eat more fruits and vegetables.
Another good holiday eating tip for people with diabetes is to serve more vegetable dishes for dinner. Look for healthy recipes and add embellishments to dress them up without making them unhealthy.
Consider this colorful medley of zucchini, red bell pepper, and fresh avocado. Perfect for holidays and year-round. The classic green casserole can be made with reduced saturated fat by swapping by swapping out mayonnaise or sour cream with a creamy avocado mushroom sauce.
Go for a walk after the meal or create active after-dinner traditions.
Create a new tradition to promote family fun and get everyone moving after the meal. Play a family game of touch football or frisbee. Go for a neighborhood walk and play a friendly game of trivia along the way. Get your grandparents, parents, and siblings dancing! Break out the old tunes and play music by the decade.
Aim for 7 to 8 hours per night of sleep.
This might be a surprising holiday eating tip for people with diabetes, but sleep helps you guard against mindless eating. When you are sleep deprived, it’s more challenging to manage blood sugar and avoid that sugar-laden snack.
Pay attention to what matters.
Although food is an essential part of the holidays, remember what the holiday season is all about—celebrating and interacting with family and friends.
For more holiday eating tips for people with diabetes and delicious, holiday-inspired avocado recipes.
