November 28, 2025 How to have fun and stay on track this holiday season

In the Ask the Experts episode Celebrating with Diabetes, clinical nurse specialist Lisa Maks, RN, MN, CDE, answers common questions people with diabetes have about holiday dining. She shares a few strategies that can help you stay on track without sacrificing the fun.

I live with diabetes and I’m nervous about the food & drink traditions associated with the holidays. What strategies can I use?
 

Enjoy without feeling guilty

“Just remember, you still have your life to live. Enjoy your holidays with family and friends,” says Maks.

One or two days of not adhering to your typical healthy eating will not harm you. You just need to make sure you don’t lose a week, then two weeks, then three weeks.

Set yourself up for success

Set yourself a day to get back on track after the big-meal gatherings with both your healthy eating and activity. How? Put an alert on your phone as a reminder of that day and stick to it.

Make mindful choices

She recommends:

• choosing smaller amounts of high-carb foods like potatoes, rice, pasta, bread, desserts.
• choosing lots of non-starchy vegetables, which are high in fibre and low in carbohydrates
• loading up on high-protein foods like turkey or chicken to stay fuller longer (as long as you’re not on a protein-reduced diet because of kidney issues in which case, she says to listen to your healthcare team’s advice).
• trying to limit your pre-meal snacks and appetizers.

And, she asks, can you take time to go for a walk or some other activity? Everyone will benefit.

How can I advocate for my health needs with family and friends?

Trust the right sources

“Knowledge is power,” says Maks. Get information based on accurate and current research from reliable sources such as Diabetes Canada. “You are the driver of your own boat. You are given one body to look after for a lifetime.“

She adds, family and friends mean well, but your health choices are yours to make with support from your healthcare team.

I was recently diagnosed with diabetes. How do I tackle the holidays?

Work on one habit at a time

“Be kind to yourself,” she says. “Don’t try to change everything at once. Pick one habit and work on it until you’re comfortable with the changes you’ve made.” Small shifts—such as cutting back on the amount of sugar in your coffee or watering down your juice—will help make long-term change easier. Over time, your taste buds will adjust, and these changes will become natural.

Share your news if you’re ready

Telling loved ones about your diabetes can invite support. “You’d be surprised at the lengths loved ones will go to in order to accommodate your goals,” says Maks, citing the example of family bringing sugar-free desserts for you.

If you’re not comfortable or ready, that’s fine too.

You can still make mindful food choices such as eating lower-carbohydrate foods and smaller amounts of high-carb ones, and including some physical activity during your holidays. The key is to pick something you enjoy. Says Maks,

If you change your entire lifestyle at once, it won’t be sustainable and then you’ll beat yourself up for failing. Just take it slow and one step at a time.

Did you know?

We’re here to support you with the tools and resources to empower you on your journey of resilience. Visit Honouring the Resilience of People with Diabetes, our way of saying: we see you, we get it, and you’re not alone. It reflects the truth about living with this 24/7 complex condition and the resilience it takes to keep going. #TypeResilient

You can also join Diabetes Canada Connect, our free, online community, and meet and talk to others who may be experiencing many of the same feelings you are, especially during the holidays.

To learn more about managing your diabetes during the holidays, watch our Open Hours Surviving the Holidays with Diabetes webinar.