Healthy Eating Tips for the Holidays if Diabetes Runs in the Family

For some people, Christmas is a time to indulge in delicious food served during the holiday feast. However, for family members with diabetes, enjoying too much food and sweets could be a health risk.

According to the National Diabetes Statistics Report 2020, 88 million of the population in the U.S. above 18 years old are deemed to have prediabetes, while 26.9 million have been diagnosed with the condition. During the holidays, people are customarily prone to eat more and be less physically active, leading to weight gain and a possible increase in their blood sugar level.

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So, how can you stick to a sensible and healthy eating plan around the holidays if you have a family member with diabetes? Here are some tips from the experts:

1. Know your limits and plan ahead.

According to the American Diabetes Association, planning what to eat and what to serve for Christmas or New Year celebrations is best. This way, you can incorporate more healthy food and limit the servings of starchy and fatty food or food rich in sugar.

Include the drinks in the meal-planning since some family members might want to indulge in sweet beverages. However, make sure to stock up on sugar-free or diet drinks for family members with diabetes.

It will help to ask family members if they have any special preference for their holiday meals to be prepared ahead of time. If you're invited to the party or the house of a family member, offer to bring a healthy dish or two that a diabetic person can enjoy.

2. Keep moving. 

Since it's the holidays, there's a lot of free time in everyone's schedule. So, why not encourage family members to take a walk and spend time outdoors? Get out in the backyard and play with the children for at least an hour or walk around the neighborhood after a big dinner.

Keep with the schedule if you've been walking as a routine even before the holidays. It's essential to set aside time for exercise, even if it's the Christmas break. According to the experts at Michigan State University, physical activity is a crucial part of diabetes management regardless of the season, so this should not be neglected.

Do some physical activities as a family in the morning as this can improve insulin sensitivity for a diabetic that will enable them to manage their blood sugar.

3. Hold off on the sweets.

Chocolates and sweets abound during the Christmas season, especially since these are popular gifts for any season. However, remind your family members that these treats shouldn't be consumed right away, and you could even put some of the boxes in storage until Valentine's Day. Hiding the temptations out of sight can prevent family members from over-indulging on treats that they shouldn't have too much.

4. Savor the Christmas meal slowly. 

There's no need to rush with eating during the holidays when this is the time to sit down and spend quality moments with family. Taking one's time at the dining table will also prevent over-eating, leading to a sugar spike.

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