How to Keep Your Blood Sugar Stable During the Holidays
The holiday season is full of traditions, gatherings, travel, and of course… food. From festive meals to special desserts that only come around once a year, it’s normal for routines to shift. For people managing diabetes or prediabetes, this can bring up concerns about how to keep blood glucose stable without feeling deprived or overwhelmed.
However, with a few simple strategies and practical holiday blood sugar tips, you can enjoy the season while still supporting your blood sugar goals.
In this blog, we’ll walk through:
The basics of building balanced meals
The “3 P’s” for steady glucose
Diabetes-friendly holiday blood sugar tips that are both realistic and flexible
Let’s make this holiday season enjoyable and blood-sugar smart.
Back to The Basics: Building a Balanced Plate
One of the most helpful holiday blood sugar tips is using the American Diabetes Association’s Healthy Plate Method as your foundation. This balanced plate pattern helps control post-meal glucose by slowing digestion, increasing fiber intake, and supporting steady energy.
A diabetes-friendly plate includes:
½ plate nonstarchy vegetables (green beans, Brussels sprouts, salads, carrots, roasted vegetables)
¼ plate carbohydrate foods (stuffing, mashed potatoes, rolls, casseroles, sweet potatoes, corn, desserts)
¼ plate protein foods (turkey, ham, chicken, fish, plant-based proteins)
This method isn’t about strict rules and you don’t have to follow it to a tee. It’s a visual guide meant to help you naturally balance your meal- especially when holiday foods can be rich, comforting, and carb-heavy.
What does this look like at a holiday meal?
Turkey + ½ plate roasted vegetables + a serving of mashed potatoes
Ham + green beans + a dinner roll
Plant-based roast + roasted carrots + stuffing
Some holiday dishes (like casseroles, gratins, or pasta bakes) blend carbs, fat, and protein together, making them harder to visualize. In these cases, you can simply enjoy a moderate portion and add protein and vegetables on the side for balance.
The 3 Ps: Portion Size, Pairing, and Proper Timing
These three principles can make a big difference in blood sugar management, especially during busy holiday schedules.
1. Portion Size
Carbohydrates have the most immediate impact on blood sugar, and portion size plays a major role. For example:
⅓ cup of mashed potatoes may raise blood sugar gently
1 cup will have a more noticeable effect
This doesn’t mean you need to avoid carbs or measure everything precisely. Instead, think about the relative size of each portion and how it fits into your overall plate.
Aiming for moderate portions helps prevent sharp spikes while still allowing you to enjoy traditional holiday foods.
2. Pairing
Pairing carbohydrates with protein, fat, or fiber is one of the most effective holiday blood sugar tips because it slows digestion and creates a more gradual glucose rise.
Holiday-friendly pairing ideas:
Apple pie + a scoop of Greek yogurt
Crackers + cheese
Holiday cookies + a handful of nuts
Bread or rolls + turkey or ham
Hot chocolate + peanut butter toast
Pairing allows you to include fun holiday foods while keeping blood sugar manageable.
3. Proper Timing
Your body does best with consistent, predictable fuel. Long gaps between meals can lead to:
Blood sugar crashes
Intense hunger
Higher post-meal spikes later in the day
Eating every 3–4 hours is ideal. During the holidays, this might look like:
Breakfast
Midmorning snack
Holiday meal
Evening leftovers or snack
Consistent timing = steadier glucose, better energy, and fewer cravings.
Holiday Blood Sugar Tips
Here are practical, diabetes-friendly holiday blood sugar tips you can start implementing today. If these are all new to you, I encourage you to pick one or two tips to focus on this holiday. Small changes are more sustainable for success!
Set reminders for blood glucose monitoring
Holiday schedules can be unpredictable: travel, parties, late nights, new routines. Gentle reminders help you maintain awareness without feeling tied to rigid tracking. If you use finger sticks to monitor, consider setting a reminder on your phone so you don’t forget.
Don’t “save up” your carbs for the big meal
Skipping breakfast or lunch to prepare for a holiday dinner can backfire. Long fasting periods can cause:
Low blood sugar
Intense hunger later
Bigger glucose spikes at the next meal
Eating regularly throughout the day is one of the most effective holiday blood sugar tips- it keeps glucose steady and reduces overeating from extreme hunger.
Bring a nonstarchy vegetable dish if you’re contributing
Many holiday tables are filled with carb-heavy dishes. Bringing a vegetable-forward option gives you a nourishing choice to help balance the meal. A few crowd-pleasing ideas:
Roasted Brussels sprouts with balsamic
Green bean almondine
Holiday salad with cranberries and pecans
Roasted carrots with thyme
Enjoy dessert- just pair it wisely
Desserts are a meaningful part of holiday culture and connection. You don’t need to skip them. Pairing a sweet with protein or fat helps slow the glucose rise.
Examples:
Pumpkin pie + Greek yogurt
Cookies + nuts
Hot cocoa + a cheese stick
Another helpful strategy: enjoy your dessert with a meal rather than on its own.
Be mindful with alcoholic beverages
Alcohol can cause both high and low blood sugar depending on the type and timing. Some holiday drinks (such as eggnog, cider cocktails, and mixed drinks) are carb-heavy.
Tips:
Eat before and during alcohol use
Alternate with water
Check the added sugars if possible
For more guidance, check out our blog on alcohol and prediabetes: Alcohol and Prediabetes: What You Need To Know
Stay hydrated
Dehydration can lead to higher blood sugar levels. With salty foods and holiday travel, this becomes more common. Aim to drink consistently throughout the day, especially if you’re consuming alcohol or caffeine.
Keep moving in ways that fit your day
Physical activity helps improve insulin sensitivity and lower post-meal glucose. During the holidays, this doesn’t need to be a formal workout. Even 10–15 minutes of walking can make a noticeable difference.
Realistic options:
A short walk after meals
Stretching while watching holiday movies
A family stroll around the neighborhood to look at lights
Movement doesn’t have to be intense to be effective.
Remember the bigger picture
One meal, one holiday, or one dessert will not make or break your blood sugar management. What matters most is your overall pattern of eating and self-care across the season. Food is more than just fuel, it’s a symbol of connection, quality family time, and traditions- remember to enjoy it!
How to Keep Your Blood Sugar Stable During the Holidays: Final Takeaways
There is no single perfect way to manage blood sugar during the holidays. Instead, it’s about using simple, reliable strategies that fit into your life so you can enjoy the season without sacrificing your health or your traditions.
These holiday blood sugar tips- balancing your plate, using the 3 P’s, eating consistently, pairing foods, monitoring wisely, and choosing movement you enjoy- can help you feel your best throughout the season.
The holidays are a time for connection, comfort, and celebration. With the right tools, you can savor your favorite foods while also supporting steady blood sugar and overall well-being.
If you’d like personalized guidance tailored to your diabetes or prediabetes, working with a registered dietitian can provide a plan that fits your lifestyle- through the holidays and beyond. Click here to book a free discovery call to connect with me! I look forward to meeting you :)
