Listen to the podcast for additional tips How to Enjoy the Holiday Meal with Diabetes

The holiday season is a time for celebration, family, and a lot of food. For individuals managing diabetes, this can present a challenge. Temptations are everywhere, from rich casseroles to decadent desserts, and sticking to a meal plan can feel overwhelming. But with a little planning and some smart strategies, you can enjoy the holiday season without compromising your health.  Here are some tried-and-true tips for managing diabetes during the holidays:

Stick to Your Routine

It’s easy to get caught up in the holiday whirlwind and forget your usual schedule. But staying as close to your regular meal times as possible is key. Skipping meals, like breakfast before a big feast, may seem like a good idea, but it often leads to overeating later. Instead, opt for smaller, balanced meals to maintain your blood sugar levels throughout the day.

Survey the Spread Before You Serve

When faced with a buffet of holiday dishes, it’s easy to overload your plate. Take a moment to scan the options before grabbing food. This allows you to prioritize the dishes you really want, especially those you only get once a year. Stick to smaller portions and balance out carb-heavy foods (like mashed potatoes) with lower-carb options (like roasted vegetables).

Offer to Bring a Diabetes-Friendly Dish

If you’re attending a party or potluck, offer to bring a dish that fits into your meal plan. This ensures that you’ll have at least one option that aligns with your health goals, while also contributing to the meal. Think veggie trays, roasted meats, or a low-carb dessert that everyone will enjoy.

Plan for Treats You Love

Holidays are about indulgence, and it’s okay to enjoy your favorite foods in moderation. Identify the dishes you truly love—whether it’s a slice of pumpkin pie or a serving of stuffing—and plan for them. Treating yourself mindfully, and balancing it with healthier choices throughout the day, will help you stay satisfied without feeling deprived.

Watch the Alcohol

Holiday gatherings often include alcohol, but it’s important to remember that many alcoholic drinks contain carbohydrates and can affect your blood sugar. Choose lower-carb options like a small glass of wine, and be mindful of sugary cocktails. Drinking water before consuming alcohol can also help curb cravings and keep you hydrated.

Stay Active

Physical activity can help keep your blood sugar levels in check, especially after a big meal. Whether it’s a family walk after Thanksgiving dinner or participating in a local holiday fun run, staying active during the holidays is a great way to balance out occasional indulgences.

Focus on Family Fun, Not Just Food

Holidays are about connection, and it’s easy to shift the focus away from food by engaging in family activities. Board games, watching holiday movies, or outdoor activities like cornhole or Frisbee can keep everyone entertained and moving, which helps avoid grazing on leftovers throughout the day.

Be Prepared with Healthy Snacks

If you’re heading to a party where you’re unsure about the menu, bring along healthy snacks like raw veggies, nuts, or low-carb dips. These will tide you over if the offerings are heavier on carbs or sugars than you’d like.

Ask for a Doggy Bag

Sometimes, there’s just too much good food to try all at once. Don’t hesitate to ask your host if you can take home a little of what you didn’t get to try. Spreading the indulgence over a few days can make it easier to enjoy everything while staying on track.

Get Creative with Leftovers

Leftovers can be a blessing or a curse depending on how you approach them. Repurpose them into lighter meals—like adding leftover turkey to a salad or making a vegetable soup from unused sides. This way, you can enjoy the flavors of the holiday season without overindulging day after day.

Dressing and Sauces: On the Side, Please!

One easy tweak to make your holiday meals healthier is to serve dressings, gravies, and sauces on the side. This small change accommodates guests with dietary preferences or restrictions—especially for those with food allergies or diabetes. A side benefit? Offering sauces separately helps reduce overall calorie intake. For salads, encourage guests to dip their forks into the dressing before taking a bite instead of pouring it on. This trick helps control portions while still offering full flavor.

Snack Smarter

To avoid overindulging at holiday parties, consider having a healthy snack before you go. Protein-rich snacks like almonds, walnuts, boiled eggs, or low-fat cheese can help curb your appetite. Salsa, pickles, or even grain-free chips are also great low-carb options that help keep you satisfied until the main meal. Protein helps stabilize blood sugar levels, which is especially important for guests managing diabetes.

Lower Carb, Higher Flavor

When it comes to Thanksgiving or holiday meals, it’s possible to recreate the beloved traditional dishes with a healthier twist. For example, roasted vegetables with olive oil and salt provide that warm, hearty flavor without the extra carbs. Instead of mashed potatoes, try smashed baby potatoes or mashed cauliflower. A quinoa salad with mandarins or other fruits can replace a heavier fruit salad or starchy side dish while providing more protein and fiber.

To balance the traditional carb-heavy dishes, incorporate more vegetables and lean proteins into your menu. Roasted veggies, such as Brussels sprouts, carrots, and asparagus, are a delicious and low-carb addition. You can also experiment with fun, healthy appetizers like hummus with raw veggies, or roasted nuts for guests to snack on before the main meal.

Chunky Cranberry Spread

Makes 16 servings, 1 Tablespoon each

1 8 oz package low-fat cream cheese, softened

1 to 2 Tablespoons low-fat milk

1/2 cup Dried Cranberries, finely chopped

1/4 cup blanched almonds (or other nut), finely chopped

1/2 teaspoon orange zest

Place cream cheese in a medium bowl.  Mash and work with a fork until texture is light enough to combine easily with other ingredients.   Gradually add just enough milk so cheese is easy to spread.  Mix in remaining ingredients.  Cover and refrigerate up to two days ahead.  Flavors will blend and mellow is made at least two hours ahead.  Serve with celery, crackers, or whole grain breads. Makes 1 1/2 cups.

For each Tablespoon: 36 calories, 2 g total fat, 3 g carbohydrate, and 1 g protein.

Fauxtatoes Deluxe

1 large head cauliflower

1/3 cup cream

4 ounces cream cheese

1 Tablespoon butter

Salt and Pepper

Cut cauliflower into flowerets.  Simmer in water with the cream added to it.  When the cauliflower is very soft, drain thoroughly.  Place cauliflower in a food processor with the cream cheese, butter, salt, and pepper to taste and process until smooth.  Makes 6 servings.

Each serving has 6 g of carbohydrates, 2 grams of fiber, and 4 grams of protein.

Brussels Sprouts with Bacon, Pecans, and Cranberries

12 oz Brussels sprouts ends trimmed, yellow leaves removed

1 Tbsp olive oil

1/4 tsp salt

4 slices bacon cooked and chopped

1 cup pecans, toasted

1/2 cup dried cranberries

Preheat oven to 400 degrees F.  Slice all Brussels sprouts in half.  In a medium bowl, combine halved Brussels sprouts, 2 Tbsp of olive oil, salt, and toss to combine.  Place Brussels sprouts on a baking sheet, cut side down.  Roast in the oven at 400 degrees F. for about 25 minutes.  During the last 5 – 10 minutes of roasting, turn them over for even browning, the cut sides should be partially charred by not blackened.  Place dried cranberries in a medium bowl and cover with boiling water.  Soak them for 10 minutes and drain.  In a large bowl, combine roasted brussels sprouts, warm chopped cooked bacon, toasted pecans, and soaked cranberries.  Toss everything together.  If needed add 1 Tbsp olive oil to coat the ingredients.  Yields 4 servings. 

Each Serving: Calories 407. Fat 34 g, Carbohydrates 23 g and Protein 7 g.

Quinoa Harvest Salad

1/2 cup uncooked quinoa

1/2 cup pecans

6 cups fresh spinach

1large apple, thinly sliced

½ cup dried cranberries

4 ounces soft cheese (feta/goat)

6 slices cooked, crumbled bacon

Add 1 cup water to small saucepan. Rinse and drain quinoa. Add to boiling water. Reduce heat. Simmer 12-15 mins. until water absorbed. Set aside to cool.

Place pecans in small skillet over med-low heat. Stir often until toasted and fragrant. Set aside.

Place spinach in a large bowl. Add remaining ingredients. Crumble cheese and bacon on top. Toss with dressing when ready to serve.

Dressing

1/4 c lemon juice

1/4 c extra virgin olive oil

2 tbsp honey

1/2 tsp Dijon mustard

1/4 tsp salt black pepper to taste

Whisk until well combined.

Naturally Sweetened Cranberry Sauce

12 ozs fresh or frozen cranberries

1/2 cup orange juice (about 1 large orange)

1/4 cup grade A maple syrup or honey

1 tsp vanilla extract

Optional add-ins: ½ tsp orange zest, cinnamon stick, 1/4 teaspoon nutmeg, chopped pecans

Add all ingredients to a medium pot. Bring to boil over medium-high heat. Reduce the heat to medium. Simmer 6-8 minutes. Stir frequently to reduce burning or sticking to pan. The sauce is “done” once it has thickened and most of the cranberries have popped. Use a fork or potato masher to pop the remainder of the cranberries, if desired. Let cool completely before serving as desired; leftovers will keep in the fridge for up to one week.

Thanksgiving Table Roasted Vegetables

1 bunch asparagus; ends trimmed, cut in 2-3″ pieces

1 – red onion; peeled and cut in large chunks

1 – red or yellow bell pepper; seeded and cut in large chunks

8 oz. mushrooms (any kind); cut in 1/4 or 1/2 depending on size

1 medium-sized eggplant; cut in large chunks

1/2 – butternut squash; peeled and cut in large chunks

3 cloves minced garlic

salt and pepper, to taste

1 tsp. Montreal Steak Seasoning or preferred seasonings or herbs

1/4 c. olive oil

Preheat oven to 450 degrees. Combine all the prepped veggies in a large bowl. Drizzle in the olive oil, then season with salt, pepper, and other seasonings of your choice. Toss to coat. Arrange on two baking sheets, spreading the veggies out to give them room. Roast for 20 minutes, shaking the pans at least twice during that time. If needed, roast for an additional 5-10 minutes, until veggies are nicely roasted. Serve immediately or keep in the fridge for when you need them!

pumpkin spice latte

6 cups of black coffee

1 cup pumpkin puree

1 1/2 cups heavy cream

1/2 tsp ground nutmeg

1/4 tsp cinnamon

2 tsp vanilla extract

Place all ingredients in a crockpot and mix on high for 1 hour. top with whip cream, pumpkin pie spice or cinnamon. can store in fridge for 5 days.