The holidays are a great time to connect with family and friends over yummy meals. And of course, you want to enjoy your time without having to overthink about your type 2 diabetes or play a guessing game around what you can or cannot eat.
While no one wants to stress about food, there are ways to enjoy holiday dinner while keeping your glucose in check.
Check out our tips for getting you through holiday dinner:
Don’t skip meals
Have you ever waited all day for a holiday dinner so you could save room for more food? While this may seem like a fun idea it can negatively impact your glucose levels if you end up overeating. Make sure to eat a light, healthy snack like a cheese stick so you aren’t hungry while waiting for dinner. If you’re intermittent fasting, be sure to monitor your portion size once it’s time to eat.
Go for a walk after dinner
Going for a short walk after eating dinner not only helps you burn calories; it also helps prevent high glucose spikes. Since walking is a great low-impact exercise, you won’t have to worry about breaking a sweat or doing anything too strenuous. Consider walking for 15-20 minutes after dinner.
Bonus: The more the merrier, so consider asking your family or friends to walk with you after dinner!
Check your glucose levels
Someone once said, “Checking your glucose twice a day keeps sugar spikes away.” Okay… we made this up, but you get the point. It’s important to pay attention to your glucose levels – especially during holiday dinner. If you are a Level2 member your continuous glucose monitor (CGM) will easily tell you how certain foods are impacting your body right from your smartphone. Time flies when you are with your loved ones so be sure to check your numbers before/after dinner.
Eat protein and veggies first
What you eat and how you eat can make a big difference. If you’re already being mindful about what’s on your plate, there’s a small trick you can do to keep your glucose in check. Try eating your protein and your vegetables first, before you start on your carbohydrates. protein first can manage glucose spikes because slow-digesting proteins, like fish or chicken, take longer for the body to break down. Which means more energy after your meal and a win-win for your health.
Avoid sugary beverages
Sugary drinks like ones containing fructose or other added sugars, even alcohol, can send your glucose through a frenzy of highs and lows. Don’t worry, this doesn’t mean you can’t enjoy delicious holiday drinks, but moderation is key. Stay hydrated by drinking at least 8 ounces of water throughout the day, avoid drinking sugary drinks on an empty stomach and check your glucose levels before and after. Avoid or limit drinks too high in sugar like sodas and concentrated fruit juice.
Nov. 16 2021