The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
The holiday season is a time of celebration, delicious food, and social gatherings. And if you’re someone who’s focused on stabilizing your glucose, it can be a challenging period to keep glucose levels in your target range. The good news is that you don't have to sacrifice festive fun or your favorite foods to stay on track.
Here are eight healthy tips to help you savor the holidays while maintaining glucose-friendly habits.
1. Plan ahead
Holiday spreads are often filled with tempting dishes that can spike blood sugar, but having a plan helps you navigate them more easily. Think about the makeup of your plate. Choose a small portion of starchy or sugary foods and balance them with non-starchy vegetables, lean proteins, and healthy fats. This way, you can indulge in your favorites without overloading on carbs or sugar.
2. Watch your portion sizes
The holidays often come with larger-than-usual portion sizes—and managing portion size is key to keeping your glucose levels steady. Use smaller plates and take small servings of rich or high-carb foods. Savor each bite and resist the urge to go for seconds too quickly—waiting 10 to 20 minutes can help you determine if you're truly still hungry.
3. Don’t skip meals
Skipping meals to “save room” for a big feast might sound like a good idea, but it could actually lead to glucose spikes later. Instead, stick to your regular eating schedule and have a light snack, like veggies and dip or some nuts, before a big holiday meal. This reduces the potential of overeating and helps maintain more consistent glucose levels.
4. Be smart about desserts
Holiday treats can be hard to resist, and there's no need to avoid them completely. Opt for smaller portions or share a dessert with a loved one. You could also bring your own healthier dessert option, like a low-carb or sugar-free pie, so you can enjoy something sweet while reducing the chance of sending your glucose soaring.
5. Stay active
Physical activity is one of the best things for glucose health. Even a little activity, especially after a meal, can help lower glucose levels. Whether it’s a quick home workout, a family football game, or just a brisk after-meal walk, some moderate activity each day will not only help manage your glucose but can also relieve some of that holiday stress.
6. Limit alcohol
Alcohol can lower blood sugar, especially if you drink on an empty stomach, but festive drinks are often packed with sugar, making it tricky to navigate. If you choose to drink, do so in moderation, and try to avoid sugary cocktails by opting for a light beer, dry wine, or a spirit mixed with a low-carb mixer. It’s recommended to pair alcohol with food to avoid blood sugar lows.
7. Hydrate, hydrate, hydrate
It’s easy to overlook hydration during the hustle and bustle of holiday activities, but staying hydrated is crucial. Water helps regulate glucose levels, so aim to drink plenty of it throughout the day. If you’re looking for something festive, try sparkling water with a splash of citrus or mint for a refreshing, sugar-free holiday drink.
8. Don’t strive for perfection
Lastly, remember that the holiday season is a time for enjoyment, not perfection. It’s okay if you indulge a little more than planned—just get back on track at the next meal or the next day. Optimizing glucose health is about long-term consistency, so don’t be hard on yourself if you deviate from your usual routine. The goal is to find a healthy balance that works for you.
With these jolly tips, you can keep your holidays sweet and your glucose steady. Embrace the festivities, focus on what matters most, and give yourself the gift of health this holiday season.
Curated & reviewed by: Alexa Stelzer
RDN, CDCES, CSPO
RDN, CDCES, CSPO
Alexa Stelzer is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
