Surviving the holidays with diabetes

Dietitian, diabetes educator offers tips for everyone to watch calorie, carb intake

Be honest. How much candy have you already eaten today? (This blog was posted on Halloween.) On top of that, Halloween kicks off two months of chocolate, cakes and other holiday sweets.

This time of year can be hard to control calorie and carbohydrate intake for anyone, especially people with diabetes.

“I feel like it can be very difficult because it’s so many celebrations all at once,” says Kimberly Brown, registered dietitian and diabetes educator for the St. Joseph’s/Candler – Physician Network Endocrinology. “It can be very challenging because I feel like sometimes we as humans have that all or nothing mindset. It can be a really hard road block to get past if they fall off track and think, ‘I’ve been eating way more than I should and there’s no point on me getting back on track.’”

To help keep you on track – or get back on – Brown offers some advice to help both kids and adults, whether or not they have diabetes.

“Hold yourself accountable, and if you don’t think you are strong enough to do that, try to find someone else whether that’s someone on your healthcare team or a family member or friend who’s trying to do the same thing,” Brown advises. “I also think everything in moderation. I think everything should be allowed and included but it should be in moderation and not excess.”

Related Article: Eight tips for healthy holiday eating

Halloween

Halloween is a great time of the year for youth, one that kids with diabetes can enjoy as much as anyone. And we know the temptation is there for adults as well. Brown recommends:

1. Eat candy in moderation. She also adds eating it after a balanced meal will reduce the likelihood you’ll splurge, and it will enter your blood stream slower so your blood sugar doesn’t spike so fast.
2. If not eating with a balanced meal, limit yourself to just one or two small pieces at a certain time.
3. Be more active – walk when you are trick or treating with your kids instead of driving around.
4. Only allow your kids to get one piece of candy at each house and go to more houses, which means you will be walking more.

“And I feel like it’s a great way for anyone with children to help model those behaviors that would be good to pass along to kids such as healthy eating and not restrictive but not in excess either,” Brown says.

Thanksgiving, Christmas and New Year’s

After the treats of Halloween commence a parade of potlucks, Thanksgiving feasts and merry desserts.

“If you have all those parties and potlucks, have a plan gong into the holidays and try to stick to it,” Brown says. “But if you don’t stick to your plan, don’t feel so guilty, just move on and get back on track.”

Brown recommends:

1. Prioritize the foods you want the most. If there are, for example, three pieces of pie you want then do a small portion of each that would equal one slice.
2. Fix a balanced plate of food that includes lean protein, a vegetable and a whole grain.
3. Again, eat sweets after a balanced meal.
4. If you feel the party or pot luck isn’t going to have a healthy option, get creative and be the one to bring something healthy.
5. Stay active. Many events this time of year involve family and friends so plan something fun that gets everyone moving.
6. Stay hydrated. Water is always the best, but if you want something else try to avoid carbohydrates. Drink unsweetened tea or diet sodas and avoid or limit alcohol which can make managing blood sugar difficult.

“I do think that balance is huge and trying to not let stress and guilt ruin such a happy time,” Brown says. “It’s also once a year, so if you really want to try all those dishes, you can do so in small portions and enjoy each bite.”

Related Article: Navigating your diet during the holidays while going through cancer treatment

Kimberly Brown sees patients of Dr. Carolyn Nelson and Dr. Priti Nath. If you’d like an appointment with SJ/C Endocrinology, talk to your healthcare provider about a referral.