During the holiday season, maintaining healthy eating habits can be challenging, especially for individuals with diabetes or prediabetes. Large meals and calorie-dense treats are common during festivities and may present real health risks for those needing to manage their blood glucose.
Elizabeth Olga Ferrer, R.D., a senior registered dietitian and diabetes educator at the University of Miami Health System’s Diabetes Comprehensive Center, has observed these challenges among her patients. “I tend to see big meals for holiday seasons get people off their routines, and they will throw in the towel and stop healthy eating altogether,” she said.
She emphasized that one indulgent meal does not erase progress but noted ongoing overconsumption could lead to issues like elevated A1C levels after the holidays. “One bad meal will not ruin all their progress or success, but continuing to eat large holiday-like meals may end up leading to health issues like elevated A1C in the new year.”
Ferrer identified several factors that complicate dietary management during this period: an abundance of carbohydrate-rich foods, desserts high in added sugars and saturated fats, increased alcohol intake, sugary drinks such as eggnog, and disruptions to regular physical activity routines. She explained that reduced exercise after large meals could result in prolonged high blood sugar levels.
Despite these challenges, Ferrer recommends practical strategies for enjoying the holidays without compromising health. “Balancing your holiday season with 90/10 guide is a good way to go about it,” she suggested. “This is where 90% of what you eat this holiday season is healthy, and 10% is something you may not typically enjoy. This helps keep a healthy relationship with food and keeps the holidays fun!”
Tips provided by Ferrer include practicing portion control by choosing smaller plates, waiting before taking additional servings, selecting only one dessert item instead of sampling many options, making traditional recipes healthier by reducing sugar content or substituting ingredients such as applesauce for butter or broth for heavy cream, filling half the plate with vegetables or salads while choosing lean proteins like turkey or chicken (without skin), maintaining regular schedules for medication and exercise despite busy social calendars, and focusing on non-food-related traditions.
“Remember that the holidays are a social and cultural part of life, so keeping a balance during the holiday season is important,” Ferrer stated. “Making new traditions that do not revolve around food can be a healthy practice for families trying to make a shift and an opportunity to create new traditions that are just as fun and fulfilling.”
The American Diabetes Association also provides resources on managing diabetes during festive periods (https://diabetes.org/health-wellness/weight-management/stay-pn-track-during-holidays).
Written by Wyatt Myers.
