Mindfulness during the Holidays: Tips to Share with Patients

Type 2 Diabetes

·      People living with diabetes are at an increased risk of high blood pressure and cardiovascular events. Take medications as prescribed to manage your blood sugars.

·      There’s not really a “diabetes diet”. Focus on eating balanced meals with carbs, fat and protein. Remember the plate method – fill ½ of your plate with vegetables and fruit, ¼ with grains and ¼ with protein.  

·      Don’t skip meals. Eat as you need to regularly leading up to a gathering or an event.

·      Be kind to yourself! We often kick ourselves for “falling off the wagon” and indulging too much over the holidays. It’s not about being perfect… Try your best to find a balance between managing your blood sugars and still enjoying time with friends and family.

Mindfulness goes a long way

·      Be mindful of hunger and fullness cues. Before loading a plate, think about which items you truly want to eat and start with a little. If you need more food to feel full, then go for seconds.

·      Eat slowly and savour the flavours of the food you are eating.

·      Traditional holiday foods hold a place in our diets. Enjoy them guilt free! After all, there are no “good” foods or “bad” foods – food is just food!

·      Enjoy conversations around the dinner table, and the presence of loved ones.

·      Make time for some movement! Go for a walk after a meal with friends and family.

Tips for eating out

·      Share an entrée and dessert with someone else.

·      Be cognizant in choosing items that are broiled, baked or boiled instead of fried.

·      Ask for a side salad or steamed vegetables!

·      Try to choose lower sodium foods and avoid the salt shaker! You can also ask the staff to “hold the salt” when preparing your meal.

Alternatives to sweeter treats

·      Serve seasonal fruits that are available and can bring some holiday cheer, such as clementine, cranberries and apples.

·      Doing some holiday baking? Cut the sugar in half or use Splenda.

·      Fruit crumble is also an easy nutritious dessert that features oats for added fiber.

·      Have water as your drink of choice! If you choose to have alcohol, also be mindful of drink mixes that have additional sugar. 

Submitted by: Mae Santos, MSc, RD - Clinical Dietitian.

Adapted from Unlock Food, Canada’s Food Guide and Heart & Stroke