Festive & Fit: Healthy holiday tips for a diabetes-friendly Christmas

The holiday season in the Philippines — from Christmas to New Year — is a cherished time filled with family, food, and festive traditions.

For those living with diabetes, this joyful period can also be an opportunity to embrace mindful choices that support both celebration and well-being.

During times when routines may shift, it’s more important than ever to stay proactive about health.

The good news is that with a little planning and awareness, you can enjoy the holidays while keeping your blood sugar levels in check.

Simple strategies like portion control, choosing healthier alternatives, and staying active can make a big difference.

By staying informed and vigilant, we can turn the festive season into a time of empowerment.

Here are some smart practices to help you enjoy the holidays:

Make mindful food swaps. You can still enjoy your holiday favorites by modifying recipes:

• Explore alternatives to white rice. Brown rice offers a more nutritious alternative, retaining essential vitamins, minerals, and antioxidants. Its lower glycemic index (GI) means it has a gentler effect on blood sugar levels, making it a smart choice for those looking to manage their health without sacrificing flavor. Similarly, cauliflower rice is non-starchy with lower calories and carbohydrates than white rice.

• Opt for grilled dishes over fried foods. Fried foods are higher in trans-fat, which may increase the risk of health conditions like diabetes, heart disease, and obesity. Grilling prepares meats with lower amounts of fat and calories and helps retain some of a dish’s vitamins and minerals.
• Choose leaner meats for adobo or menudo. Leaner meats, such as chicken breast or pork loin, are healthier options that can be easily incorporated into classic Filipino favorites like adobo and menudo without sacrificing the flavor.
• Boost your favorite dishes with fiber-rich veggies. Try adding vegetables such as carrots, squash, bell peppers, cabbage, or okra to pancit, lumpia, and stews. Not only do they add color and crunch, but they’re also packed with fiber that can help support healthy cholesterol and blood sugar levels.
• Pick fruit over sugary desserts. Fruits are naturally sweet, making them a smart alternative to heavy, sugar-laden holiday desserts. Beyond curbing excess sugar intake, fruits are also rich in fiber, which helps regulate blood sugar levels, aids digestion, and keeps you feeling full longer.

Balance every plate. Apply the diabetes-friendly plate method, which calls for:

• ½ plate: Non-starchy vegetables
• ¼ plate: Lean protein
• ¼ plate: Complex carbohydrates

Don’t skip meals. Busy holiday schedules can throw off your eating schedule, but skipping meals may lead to blood sugar spikes. To stay on track, consider a diabetes-specific nutritional drink like Glucerna. It’s a convenient, low-GI option that can be enjoyed as a meal replacement or snack. With its slow-release carbohydrate blend, Glucerna provides complete and balanced nutrition to help support steady blood sugar levels—so you can focus on enjoying the festivities with confidence and energy.

Celebrate with movement. Physical activity is one of the best holiday companions for people with diabetes. It supports glucose regulation, boosts insulin sensitivity, and helps balance out heavier meals. The best part? Physical activity doesn’t have to mean hitting the gym. It can be fun, festive, and part of your holiday traditions. Take a walk with loved ones to enjoy the Christmas lights, dance to your favorite tunes after Noche Buena, or get moving while decorating, cooking, or tidying up. Every joyful movement is a step toward keeping your health goals on track.

Monitor continuously. Holiday routines may shift, but your glucose monitoring doesn’t have to. Continuous glucose monitoring devices, such as FreeStyle Libre, offer real-time insights into glucose levels through a small wearable sensor – so you can see how your body responds to different foods and activities. With this clear guidance, you can make smart choices and enjoy every moment of the season with confidence and peace of mind.

“Living well with diabetes starts with the power of choice—choosing nourishing foods, engaging in enjoyable physical activities, and monitoring glucose continuously,” said Dr. Gamaliel Tayao, Abbott’s head of medical affairs in the Philippines.

“These everyday decisions allow people with diabetes to fully embrace the season, protect their health, and step into the new year with confidence and hope.”