Surviving Year-End Functions: A Diabetes-Friendly Guide

1. Plan Ahead!!

Preparation is key to navigating year-end functions successfully.

• Blood Glucose checks:
  • Checking your blood glucose often during the festive season is key to better management. If you can, check your blood glucose 2 hours after meals to ensure your post meal blood glucose is within range!
• Eat Before You Go: Always have a small snack before leaving to any function. This is not only to prevent overeating but also to ensure you have something to keep your blood sugar levels stable just incase the cateing is late!
  • Yogurt and a portion of fruit
  • Provita or whole grain crackers and cheese or peanut butter
  • Apple slices and peanut butter
  • A low GI toast and a slice of cheese and tomato

2. Build a Balanced Plate

When it’s time to eat, focus on balance and portion control. There are no foods out of bounds, but plan to have a little bit of everything.

• Fill Half Your Plate with Vegetables: Start at the vegetable section of the buffet and scoop out a little bit of each of the vegetable options on offer. Keep anything creamy or with a rich sauce to a minimum.
• Include Lean Protein: Add options like grilled chicken, fish, or legumes to help you feel full and slow glucose absorption.
• Choose Carbs Wisely: Opt for low gi or small portions of starchy sides. For example, swap creamy mashed potatoes for a small serving of roasted sweet potatoes. Swop garlic bread for plain rolls.

Use these 3 startegies to manage your diabetes like a pro this festive season!

3. Be Smart About Sweets

Desserts can be tempting, but moderation is key:

• Portion Control: If you want to indulge, share a dessert with a friend or opt for a mini portion.
• Look for Lower-Sugar Options: Fruit platters, dark chocolate squares are your best option
• Mindful Indulgence: Savor each bite slowly to enjoy the treat without overdoing it.

4. Stay Active

Movement is a great way to manage blood sugar levels, even during festivities. Start your day with a long walk, or an exercise class if you belong at a gym.

• Dance It Out: If there’s music, hit the dance floor—it’s a fun way to burn calories and lower glucose.
• Take a Walk: A brisk walk after eating can help regulate your blood sugar and aid digestion.
• 10000 steps: Try to get in your daily 10000 steps with ½ of this being a brisk, heart pumping walk!

5. Handle Social Pressure with Confidence

At social gatherings, you may face pressure to indulge in foods or drinks that don’t align with your goals.

• Practice Polite Declines: A simple “No, thank you” or “I’m saving room for later” can be effective.
• Bring Your Own Dish: If it’s a potluck, bring a diabetes-friendly option so you know there’s something you can enjoy.

Enjoy the Festivities Without Stress

The key to thriving during year-end functions is to strike a balance between enjoying yourself and staying mindful of your health. By planning ahead, making smart choices, and staying active, you can celebrate the season without compromising your diabetes management.

Remember: It’s not about perfection—it’s about consistency and making the best choices for your health. Happy holidays!