Surviving the Holidays with Type 2 Diabetes: 4 Real-Life Tips You Can Actually Stick To

The holidays can feel like a minefield when you're managing type 2 diabetes — from the sweet potatoes to the pecan pie, every dish seems like a test of willpower. But here’s the truth: it’s not about perfection. It’s about balance, support, and feeling good about your choices.

So if you’ve been wondering, “How am I supposed to get through Thanksgiving with diabetes?” — this one’s for you.

1. Enjoy the Fellowship First

Before the fork hits the plate, shift your focus. The holidays are about people — not portions. Spend time connecting with family and friends. And if the season feels tough emotionally, don’t hesitate to talk about it with a loved one or professional.

Wellness Tip: Emotional wellness is just as important as physical health. If stress or isolation is impacting your diabetes, our Diabetes Self-Management Coaching is here to support your full picture of wellness.

2. Rethink Your Plate — Not Your Culture

We all have traditional holiday dishes that feel non-negotiable. The key isn’t removing them, it’s reorganizing them.

Here's what I have found to be a great way to remember how to divide my plate.

Use a 9-inch plate and mentally divide it:

½ Plate = Non-starchy veggies (greens, cabbage, green beans)
¼ Plate = Protein (turkey, ham, or a plant-based protein)
¼ Plate = Carbs you actually enjoy (mac & cheese, stuffing, sweet potatoes)

Didn’t get to everything? Good. That’s what leftovers are for.

3. Dessert: Don’t Deny It — Plan It

You don’t have to skip dessert — you just have to spread it out. Choose your favorite, and consider saving it for the next day. One example? A warm slice of pound cake with morning coffee (yes, really).

This mindful spacing can help keep your blood sugar steady without making you feel deprived.

4. Get Moving After the Meal

A post-meal walk can do wonders for your blood sugar. Not only does it aid digestion, but it’s also a great way to catch up with family or shake off that post-turkey nap.

And if you’re not sure where to start, our Community Health Outreach Programs include workshops to help groups stay active together.

Final Tip: Don’t skip meals to “save up” for a feast. Spacing your carbohydrates evenly throughout the day helps prevent blood sugar spikes — and keeps your energy stable.

Need help personalizing these strategies? Our One-on-One Diabetes Coaching can help you build a plan that works with your lifestyle — including holidays.

Happy holidays — and remember: your health is worth celebrating.