The holidays are full of joy, family, and — let’s be honest — a lot of sugar. From cookies and pies to festive drinks and candies, sweet treats seem to be everywhere. For people living with diabetes or those watching their blood sugar, it’s important to enjoy the season without going too far off-balance.

1. Understand where sugar hides

Not all sugar comes from desserts. Sauces, glazes, and even sides and appetizers that are “savory” like cranberry sauce or salad dressing can have added sugar. Check labels when possible — anything ending in “-ose” (like dextrose, maltose, sucrose or fructose) means sugar.

2. Balance your plate

Think of your holiday plate like a pie chart:

• Half filled with veggies (roasted, sautéed, or in salad form)
• A quarter lean protein (turkey, chicken, or beans)
• A quarter starch or grain (sweet potatoes, brown rice, or stuffing)

Take a nice walk after that big meal with family members around the neighborhood for just 10-30 minutes-- whatever people can handle! Then, if you want dessert, enjoy a small portion mindfully — ideally 1-2 hours after your main meal so your blood sugar rise is steadier.

3. Choose smarter sweets

You don’t have to skip dessert altogether. Try:

• Fresh sliced seasonal fruit like persimmons, and apples with sprinkle of cinnamon and a drizzle of dark chocolate
• Greek yogurt parfaits with nuts and berries
• Small portions of traditional favorites — one cookie or a few bites of pie can still fit!
• Homemade cranberry sauce instead of canned.

4. Stay active and hydrated

A short walk after meals helps your muscles use glucose more effectively. Water, sparkling water with fruit slices, or unsweetened tea are great choices to balance out the extra holiday calories.

5. Enjoy the moment

Food is just one part of the celebration. Focusing on connection, gratitude, and conversation helps you stay present and reduces stress — which itself can affect blood sugar. Being sugar-aware doesn’t mean saying no to joy. It means saying yes — intentionally — to balance, health, and the moments that matter most.