Before we know it, the holidays will be upon us. And for the millions of adults and children living with diabetes, the latter part of the year can be an especially challenging time.
“From school gatherings to Thanksgiving feasts to holiday parties and everything in between, keeping blood sugar at the right level can put everyone to the test,” said Dhriti Das, MD, a BayCare Medical Group physician specializing in endocrinology-diabetes and metabolism and internal medicine. “It’s important to have fun but also to remember to eat sensibly. And skipping meals is not an option. Eating right helps to keep those sugar levels balanced.”
To help make it through these weeks of celebration and throughout the year, Dr. Das and the BayCare Diabetes Services team are offering 10 tips on eating healthy. These tips will help you pack the right lunch or find the right balance at a holiday party.
1. Don't Skip Meals
Eating meals on time helps give your body the energy it needs and can help keep blood sugar on track. Eating small snacks frequently also speeds up your metabolism!
2. Pick Your Favorite Holiday Foods
Look at all the food choices first, then choose the foods you enjoy most instead of taking a little of everything.
3. Build a Colorful Plate
Taste the rainbow! Try to fill your plate with colorful vegetables, a protein and a healthy carbohydrate food.
4. Choose Smart Drinks
Water or sugar-free drinks are great choices to help keep you hydrated.
5. Enjoy Treats Mindfully
It's okay to have a holiday treat. Enjoy a small portion and eat it slowly.
6. Pack a Protein Power-Up
Add foods like cheese sticks, yogurt, turkey, eggs or peanut butter to help keep you feeling full.
7. Choose Whole-Grain Foods
Whole-grain bread, crackers or wraps can give your body lasting energy.
8. Add Fruits and Veggies
Pack fruits and vegetables in lots of different colors for a fun and healthy lunch.
9. Include Healthy Crunch
Nuts, seeds or other healthy snacks can help make your lunch more satisfying.
10. Get Moving!
After a meal or holiday party, go for a walk, play outside, dance or enjoy an active game with family and friends.
Dr. Das says having an awareness month in November is helpful, but it’s key for everyone to keep diabetes mellitus in mind throughout the year. Data from the U.S. Centers for Disease Control show how common diabetes is:
It’s also helpful to remember, Dr. Das said, the holidays are about having fun, spending time with people you love and enjoying your favorite traditions. “Healthy choices and balance are more important than being perfect,” she said.
Learn more: BayCare’s diabetes services
