6 Tips for a Happy, Healthy Holiday With Diabetes

Did you know that in the United States, about 38.4 million people are living with diabetes, and another 97.6 million adults—more than one in three—have prediabetes? That means many of us will be sharing a holiday table with someone navigating blood sugar, shifting routines, and plenty of celebratory foods.

The holidays are meant for connection and joy, but they also come with rich meals, disrupted schedules, and a little more chaos than usual. For people managing diabetes, that mix can make the season feel especially challenging.

The good news: with a bit of planning, it’s absolutely possible to enjoy your favorite traditions and stay on track. Follow these six expert tips from our Certified Diabetes Education team to help you feel steady, supported, and confident throughout the holiday season.

1. Plan for Changing Mealtimes

Holiday meals seldom follow your regular schedule. Maybe dinner comes early, or maybe you find yourself waiting longer than usual. When your meal timing shifts:

• Bring a small, balanced snack in case things run late

• Check your glucose more often

• Speak with your provider ahead of the holiday about any medication or insulin timing adjustments 

Getting ahead of the unpredictability gives you freedom to relax once you’re at the table.

2. Choose the Foods That Matter to You

It’s easy to feel pressured into sampling everything at the holiday spread. But eating everything doesn’t equal enjoying everything. Focus on what brings you joy and meaning—skip the rest.

Use the Diabetes Plate Method as a simple visual:

• ½ non-starchy vegetables

• ¼ protein

• ¼ carbohydrates 

This gives you structure without turning the meal into a math problem.

3. Bring a Vegetable Dish You Like

Vegetables don’t always get star billing at holiday meals—but they deserve to.

Bringing your own veggie dish means you:

• Know you’ll have a satisfying, lower-carb option

• Create a positive contribution to the meal that aligns with your goals 

• Choose something colorful, tasty, and festive. That way, your plate still feels celebratory.

You can find great choices on  Diabetes Food Hub like a green salad or steamed green beans with cranberries and hazelnuts. 

4. Have a Snack Plan Before the Big Plate

Sometimes appetizers are delayed, sometimes there are only deep-fried options, and sometimes you arrive at “hangry” mode. Try:

• Asking the host when the main meal will be served

• Bringing a lighter appetizer to share (ex. a platter of raw vegetables with this lower carb and calorie Spinach Yogurt Dip.)

• Having a small snack before heading out 

These steps help you avoid low blood sugar or the temptation to overeat when hunger takes over.

5. Keep Moving—Because Movement Helps More Than You Think

Movement doesn’t mean a marathon. Even a 10-15 minute walk, dancing while the oven’s on, or a little seasonal game can help regulate your blood glucose, boost your mood, and relieve holiday stress.

6. Check Your Blood Glucose More Often

Changes in meals, schedule, sleep, stress, and activity all matter when you have diabetes. Even a few extra checks a day during the holidays can pay off big. It gives you control, clarity, and confidence—not fear.

You deserve to enjoy this season while feeling well, included, and steady. Wishing you warmth, connection, and healthy moments with your loved ones.

Ready for more one-on-one support?

Speak with your primary care provider to get connected with our Certified Diabetes Education team.