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Holiday Survival Guide for People With Diabetes

December 13, 2025

Holiday parties are supposed to be fun — catching up with friends, celebrating the season and enjoying good food. But if you’re managing diabetes, they can also come with a side of stress.

Between appetizer tables that never seem to end and desserts calling your name, it’s easy to feel like every choice matters.

But with a few simple strategies, you can enjoy the holidays without throwing your blood sugar off track.

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Don’t skip meals before the party

You may be tempted to save room for a big dinner, but skipping meals can lead to overeating.

“It may seem like a good idea to ‘save calories’ for a holiday dinner, but it can backfire,” says Egils Bogdanovics, MD, endocrinologist with Hartford HealthCare Medical Group.

Instead, have a small balanced snack — like an apple with peanut butter — before heading out. And if you’re grazing on appetizers, use a plate so you can see how much you’re eating.

Be smart about holiday meals

How you build your plate matters. Starting with vegetables and protein can help slow digestion and reduce blood sugar spikes. Then, add carbs last.

If you know you’ll want dessert, balance your plate by cutting back on:

Bread
Potatoes
Other starchy sides

And if you do eat more than planned? Don’t beat yourself up.

“Just return to your normal eating,” Dr. Bogdanovics says. “And if possible, go for a walk after a big meal.”

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Make smart swaps

You don’t have to skip holiday classics to eat well. Bringing a side dish or drink of your own can give you more options while still letting you enjoy the meal.

Some good swaps include:

Mashed potatoes → mashed cauliflower or roasted veggies
Sugary drinks → seltzer with lime or unsweetened iced tea
Tortilla chips → carrots or cucumbers with salsa or hummus

Small changes like these can make a real difference without leaving you left out on the holiday flavor.

If you overindulge, get back on track

And if you do eat more than planned? Don’t beat yourself up.

“Just return to your normal eating,” Dr. Bogdanovics says. “And if possible, go for a walk after a big meal.”

The next day, there’s no need for cleanses, detoxes or punishing diets — just return to your normal eating. To help reset, focus on:

Loading your plate with colorful vegetables, berries and whole grains
Trying a new protein, like fish, legumes or tofu
Moving your body for 10–15 minutes — even a walk or stretch counts
Choosing a non-food reset, like meditation or deep breathing

Finding balance during the holidays

The holidays aren’t about eating perfectly. They’re about spending time with the people you care about and enjoying the moments in between.

By keeping these tips in mind, you can manage your diabetes without missing out. A balanced approach lets you celebrate with confidence and finish the holiday season feeling your best.