Holidays are busy and exciting times filled with delicious food, family gatherings, and festivities. Despite the joy that holidays bring, they can also be emotionally and physically taxing.  

This can be especially true for people living with type 1 diabetes (T1D), as the holiday season may add an extra layer of stress and worries, especially when it comes to eating. That’s why it’s important to think ahead, embrace a positive mindset, and utilize T1D management strategies so you can enjoy the holidays to their fullest. 

Try to be extra kind to yourself. We experience emotional joy with food, so don’t deprive yourself or feel guilty about your choices — moderate them instead. 

 Let’s jump into six self-care tips to help you make the most of your time in range and the holiday season. 

 

1. Focus on joy, not just food

Holidays are more than just food on the table — they’re also about spending time with loved ones, sharing stories, exchanging gifts, and making memories.  

Remember the parts of the celebration that bring you happiness. Whether playing games with family, watching movies, or enjoying holiday music, these moments make the season special.  

“Spending time taking pictures with the family keeps us busy and not thinking about food,” says Alejandra Marquez, who lives with T1D.   

Tip: Plan activities such as a family walk to enjoy holiday lights and decorations.  

 

Be mindful  

With all the special meals and treats, keeping balance is important. Start by filling half your plate with non-starchy vegetables to help fill you up without spiking your glucose. Then, add lean proteins like turkey and small portions of high-fiber carbs like sweet potatoes or beans. 

Food connects us to cherished memories and traditions. Mariana Gomez, a psychologist living with T1D, fondly recalled, “I love romeritos (rosemary), a traditional Mexican dish served during Christmas in Mexico. Preparing romeritos with my grandmother and aunts was one of my favorite childhood activities.”  

 

Stay active 

Move around when you can, as physical activity helps glucose levels. A short walk after a big meal can make a difference.  

“Singing Christmas carols together is a big tradition for us,” said Gomez. Playing your favorite music, singing along, and dancing is always a fun and energizing way to stay active without feeling like exercise. Music and singing can lift your mood, while dancing boosts your heart health.  

Research shows that standing up and moving around for three minutes every half hour can help lower after-meal glucose levels in T1D. Simple activities like dancing, walking, and putting up the Christmas tree can matter.  

 

2. Stay hydrated

Remember to have hydrating drinks. Water and other low-sugar choices can help with glucose management. This is even more important when drinking alcohol. Dehydration can cause glucose to become more concentrated in the blood, causing hyperglycemia (high blood glucose).

Tip: Carry a water bottle with you throughout the day as a reminder. Try making non-alcoholic “mocktails.”  

 

3. Embrace challenges and changes to the routine 

During the holidays, you might face new food options, fasting traditions, or meal schedules that aren’t a part of your usual routine. If you’re eating later than usual, eat a small snack with balanced carbs and protein to keep your glucose from dropping.  

If your family observes fasting during holidays, consider talking to your diabetes care team about necessary adjustments. 

Marquez also suggests eating a small meal before going to a party “so you don’t eat everything in sight.” 

To manage glucose levels, Gomez has found balance by having small portions of holiday romeritos — along with a salad. Romeritos are made with mole sauce, potatoes, and nopales. She explained, “Mole sauce puts my math skills to the test because counting carbs in a mole is tricky. It’s made from a blend of chiles, raisins, piloncillo (unrefined sugar cane), and chocolate.”  

Tip: Bring a dish to share that fits your needs best. This way, you can rely on having a solid choice to fill your plate. 

  

4. Adjust accordingly with smart pump features

If you use an insulin pump, take advantage of its features. Automated insulin delivery (AID) devices adjust insulin delivery to keep your glucose in target range. But you can manually adjust profiles and modes to best fit your needs. This can be helpful during celebrations, fasting, or when eating more carbs, protein, or fat than usual.   

“I increase my basal when I know I may eat more,” says Marquez. “I also use apps to check the macronutrients of holiday favorites like hallacas, a Venezuelan tamal, a traditional favorite food eaten during the Christmas holiday.” All insulin pumps have features that allow for more flexibility, whether setting temporary basal rates or using extended bolus options. 

 

The order of foods may affect your post-meal glucose 

“Consider eating protein and veggies first and carbs last. Pre-bolusing can help with glucose management, too,” explained Marquez.  

Some studies suggest that the order in which food is eaten can affect after-meal glucose levels. For example, children with T1D may benefit from eating protein and fat, like turkey and cheese, before carbohydrates, such as bread with jam.  

Tip: Monitor your CGM or check your blood sugar a bit more often with holiday variables. 

  

5. Enjoy traditional offerings 

It’s hard to resist holiday favorites that only come around once a year. If you want to try a slice of pie or cookie, go for it—but do so mindfully.  

If you’re making your own treats, try using dates instead of sugar. Dates are a natural sweetener, and studies suggest they can help lower glucose levels. Dates are full of fiber, which is good for digestion, and have antioxidants that protect cells from damage.   

You don’t have to skip traditional treats. That said, do pay attention to portion sizes. You might choose to enjoy a small serving of holiday food and balance it by reducing carbs elsewhere in your meal.   

If you’re uncertain about how a food will affect your glucose, check your CGM or blood glucose to see. 

Tip: Combine dates and water in a blender. Blend until you have a smooth paste. You can replace sugar with a date paste in a 1:1 ratio. If a recipe calls for two tablespoons of sugar, you can use two tablespoons of date paste instead.   

 

6. Drink smart

If you enjoy alcoholic beverages, knowing that many cocktails have added sugar is important.  

“While some drinks may cause a rise in glucose, alcohol itself can lower blood sugar and increase the risk of hypoglycemia, especially if consumed on an empty stomach. It’s important to eat a balanced meal and monitor your glucose levels when drinking,” said Marquez. 

Tip: Choose no-calorie, low-calorie, and non-alcoholic options. Pace yourself and drink slowly.  

 

With these tips, you can make the most of the holidays without letting diabetes get in the way. “Connect with your healthcare team, especially your Diabetes Care and Education Specialist (DCES), to plan. With the right guidance, you’ll be able to stay on track and enjoy the season to the fullest,” said Gomez.