Holiday Survival Checklist for Diabetes

🎄 Holiday Survival Checklist for Diabetes 🎄

Before the Party:
✅ Eat a small, balanced meal or snack before heading out
✅ Pack a diabetes-friendly snack in your pocket or purse
✅ Check your blood sugar and adjust insulin if needed
✅ Bring a sugar-free dish to share (be the hero we all need!)

At the Buffet:
✅ Survey all food options before filling your plate
✅ Use the plate method: 1/2 veggies, 1/4 protein, 1/4 carbs
✅ Choose protein-rich foods to help stabilize blood sugar
✅ Load up on non-starchy vegetables
✅ Limit or avoid sugary sauces and gravies

Drink Smart:
✅ Alternate alcoholic drinks with water or sugar-free beverages
✅ Choose dry wines or spirits with sugar-free mixers
✅ Avoid sugary cocktails and punch. Try peppermint tea to curb cravings
✅ Stay hydrated – aim for 8 oz of water per hour, add electrolytes

Mindful Eating Tactics:
✅ Use a small plate to control portions
✅ Eat slowly and savor each bite….chew, chew, chew
✅ Take breaks between helpings to assess hunger
✅ Step away from the food table after eating

Handling Food Pushers:
✅ Practice polite but firm “No, thank you” or “Thanks, but I’m so full” responses
✅ Offer specific compliments about the food without eating it
✅ Suggest taking a small portion “for later”

Stay Active:
✅ Suggest an after-meal walk with family or friends to look at Christmas lights
✅ Dance if there’s music (no one’s judging your moves!)
✅ Offer to help clean up (burns calories and earns brownie points)

Blood Sugar Management:
✅ Monitor your CGM watch for trends
✅ If you take meds, this is not the time to forget them, stay consistent
✅ Know the signs of high and low blood sugar

Mental Health Check:
✅ Take a moment for deep breaths if feeling overwhelmed
✅ Remember it’s okay to enjoy treats in moderation
✅ Focus on the company and conversation, not just the food

Post-Party Plan:
✅ Schedule a workout for the next day to help stabilize blood sugar
✅ Plan a few days of extra-healthy eating to balance out indulgences
✅ Reflect on what strategies worked best for future events

Remember: You’ve got this! Enjoy the festivities while keeping your health in check. Happy Holidays! 🎁

Need help?  Schedule an appointment with Angela.

Click here to get a printable version of the checklist.