Thanksgiving, a time for celebrating with family and friends, is also a time when many people indulge in rich, high-calorie meals. But if you have diabetes, navigating this holiday can be challenging.

However, with a little preparation and planning, you can enjoy a healthy and happy Thanksgiving. Here are ten tips to help you stay safe:.

1. Plan Ahead

Before heading out to a Thanksgiving gathering, plan what you’re going to eat and how much you’re going to eat. Consider using a food diary or a smartphone app to track what you’ve eaten and estimate your carbohydrate intake.

If you’re unsure about what’s in a dish, ask the host for the recipe or bring a dish that meets your dietary needs.

2. Eat a Balanced Meal

Try to eat a balanced meal that includes protein, fiber, and healthy fats. This will help regulate your blood sugar levels and keep you feeling full.

For example, have a serving of turkey, a small amount of gravy, some roasted vegetables, and a dinner roll. Avoid carbohydrate-heavy dishes like mashed potatoes, stuffing, and sweet potato casserole.

3. Portion Control

It’s important to practice portion control, even if you’re eating healthy foods. Use a smaller plate and fill it up with vegetables and lean protein first. Limit your intake of high-carbohydrate dishes, and avoid going back for seconds.

4. Stay Active

To help regulate your blood sugar levels, try to stay active throughout the day. Take a walk after your meal, play a game of touch football with family and friends, or go for a hike in the woods.

5. Avoid Sugary Drinks

Avoid sugary drinks like soda, punch, and fruit juice. Instead, opt for water, unsweetened tea, or sparkling water with a splash of cranberry juice. If you choose to drink alcohol, do so in moderation and with food.

6. Healthy Desserts

If you have a sweet tooth, try making or bringing a healthy dessert like fresh fruit salad, pumpkin pie with a nutty crust, or baked apples with cinnamon and walnuts.

7. Cut Back on Salt and Fat

Cut back on salt and fat by choosing reduced-sodium and low-fat options, and using herbs and spices to add flavor to your food. Limit your intake of butter, cream, and other high-fat foods.

8. Be Prepared for Emergencies

Bring your diabetes supplies with you, including insulin, glucose meter, test strips, and medication. Let your host know that you have diabetes and where you keep your supplies in case of an emergency.

9. Don’t Skip Meals

Skipping meals can lead to low blood sugar levels, which can be dangerous for people with diabetes. Eat a small, healthy snack before your Thanksgiving meal to help stabilize your blood sugar levels.

10. Practice Self-Care

Finally, don’t forget to practice self-care during the holiday season. Get enough rest, manage your stress levels, and don’t be afraid to say no to invitations or activities that are too taxing or overwhelming.

Conclusion

With a little preparation and planning, people with diabetes can enjoy a safe and happy Thanksgiving. By following these ten tips, you can stay on track with your dietary needs and avoid complications.