Holiday Eating Survival Tips
Talk about it.
Let family and friends know in advance that you’re eating healthy to manage type 2 diabetes. If people are aware of your dietary objectives, they’re less likely to pressure you to “eat this,” “try that,” “have more,” and so on.
Snack before the feast.
It may sound backward, but eating in advance of the celebration can help curb feasting later. If you feel somewhat satiated, you’re less likely to fill up on rich, carb-heavy food.
Aqua anyone?
A cold glass of ice water is a refreshing, hydrating and calorie-free way to fill up. Substitute sugary beverages and alcohol with H2O so you’re not drinking calories.
Don’t be deprived.
Diabetes doesn’t mean missing out on holiday fare. You should enjoy a few festive indulgences with family and friends, but be mindful of how many carbohydrates and fatty foods you’re consuming and try to practice portion control.
Friendly Tip:
Refer to the Handy Guide to Portion Sizes for a quick refresher.
Eat slowly.
Take your time, savour your food and enjoy the festive season – that’s what it’s all about, right?
Walk it off.
After your meal, take a stroll with a friend or family member. Exercise is a perfect excuse to catch up with a loved one, and it can help lower blood sugar levels after a heavy meal.
Fasting with Type 2 Diabetes
If you observe religious or cultural fasting rituals, please consider the following:
BEFORE FASTING
- Consult with your healthcare team a few months prior to your fast – they may have dietary or medication-related recommendations to help support you in your practice.
DURING FASTING
- If any serious issues arise during your fast (i.e., vomiting, diarrhea, dizziness, and so on) break your fast and get medical help immediately.
AFTER FASTING
- Consider following up with your healthcare team to discuss your fasting experience and formulate plans for future fasting.
Healthy Twists on Classic (North American)
Holiday Treats
Sour cream-based dip
Swap sour cream for Greek yogurt.
Cheese + cracker platter
Hummus and veggies are the perfect pre-dinner munch.
Dinner roll
Skip the bread altogether – chances are you won’t miss it.*
*If bread is an important part of your meal, go for a whole wheat option.
Creamy vegetable casserole
Seasoned, roasted vegetables are a lighter option.
Mashed potatoes
Mashed cauliflower is a healthier alternative (sweet potato or turnip work as well).
Turkey drumstick
(dark meat)
Turkey breast (white meat) contains less fat.
Cakes and pies
Festive fruit salad and baked apples make for a healthy sweet treat.
Holiday spirits
Soda water + slice of orange, grapefruit, lemon or lime – refreshing, classy and calorie-free.
Hot Chocolate
Apple cinnamon tea can be comforting and delicious.
