![\"Family](\"http://www.cdc.gov/features/diabetesmanagement/diabetesmanagement_456px.jpg\")
\n Your recipe for staying on track no matter what\u2019s cooking.
\n\u2018Tis the season for family, festivity, and food\u2014lots of food. Temptations are everywhere, and parties and travel disrupt daily routines. What\u2019s more, it all goes on for weeks.
\nHow do you stick to your diabetes meal plan when everyone around you seems to be splurging? Here are 5 tips that can help:
\n1. Holiday-Proof Your Plan
\nYou may not be able to control what food you\u2019re served, and you\u2019re bound to see other people eating a lot of tempting treats. Meet the challenges armed with a plan:
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- Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served. \n
- Invited to a party? Offer to bring a healthy dish along. \n
- If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal. \n
- Don\u2019t skip meals to save up for a feast. It will be harder to keep your blood sugar in control, and you\u2019ll be really hungry and more likely to overeat. \n
- If you slip up, get right back to healthy eating with your next meal. \n
Holiday Hacks
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- Have pumpkin pie instead of pecan pie. Even with a dollop of whipped cream, you\u2019ll cut calories and sugar by at least a third. \n
- Break physical activity up into smaller chunks so it fits into your schedule, like walking 10 minutes several times a day. \n
- Schedule some \u201cme\u201d time every day\u2014a nap, dog walk, or hot bath to get your energy back for the next celebration. \n
2. Outsmart the Buffet
\nWhen you face a spread of delicious holiday food, make healthy choices easier:
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- Have a small plate of the foods you like best and then move away from the buffet table. \n
- Start with vegetables to take the edge off your appetite. \n
- Eat slowly. It takes at least 20 minutes for your brain to realize you\u2019re full. \n
- Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines. \n
Also plan to stay on top of your blood sugar. Check it more often during the holidays, and if you take medicine, ask your doctor if the amount needs to be adjusted.
\n3. Fit in Favorites
\nNo food is on the naughty list. Choose the dishes you really love and can\u2019t get any other time of year, like Aunt Edna\u2019s pumpkin pie. Slow down and savor a small serving, and make sure to count it in your meal plan.
\n![\"Family](\"http://www.cdc.gov/features/diabetesmanagement/diabetesmanagement_a250px.jpg\")
\n If you plan for it, no food needs to be on the naughty list.
\n4. Keep Moving
\nYou\u2019ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.
\n5. Get Your Zzz\u2019s
\nGoing out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood sugar, and when you\u2019re sleep deprived you\u2019ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.
\nMost of all, remember what the season is about\u2014celebrating and connecting with the people you care about. When you focus more on the fun, it\u2019s easier to focus less on the food.
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