Simple Steps to Balance Blood Sugar Through the Holidays
Ah, the holidays! Food, fun, family, celebrations, treasured traditions — and yes, extra stress and endless to-do lists. With all the festivities, it’s easy for our eating and self-care routines to slip, leaving us feeling worn out or out of sync with our bodies. Add in sugary treats, rich holiday meals, and countless gatherings that revolve around food, and balancing blood sugar, maintaining energy, and staying true to healthy intentions can feel challenging.
As an Intuitive Eating dietitian, I believe the holiday season is a time to savor special moments, without guilt or restrictive food rules. But I also know that when we tune into what our bodies need and make gentle choices that support our well-being, we set ourselves up to feel good now and in the long term.
The good news? There are simple, enjoyable steps you can take to help support healthy blood sugar levels and still enjoy every moment of holiday fun!
Why Balance Blood Sugar During the Holidays?
Blood sugar balance matters because it directly impacts how we feel each day — our energy, mood, and focus. And, over time, if our bodies struggle to maintain healthy blood sugar levels, we increase our risk for serious health complications like type 2 diabetes, heart disease, kidney damage, and even vision and nerve problems. Blood sugar affects your everyday vitality and your long-term health.
During the holidays, irregular eating habits, extra sweets, disrupted schedules, less sleep, and added stress can all throw blood sugar off balance. But rather than focusing on foods to avoid or rules to follow, I find it much more effective to focus on foods and behaviors we can add to our routines to support blood sugar and well-being. This approach is so much more empowering, enjoyable, and sustainable.
If you’re ready for more guidance on supporting your health without dieting or stressing about food, download my free guide, Invisible Diet: Hidden Rules You’re Still Following That Sabotage Your Success. It covers key mindset shifts and habits that help you embrace a more intuitive, enjoyable approach to food and health.
Eat Consistently: Avoid the Blood Sugar Rollercoaster
One simple thing you can do over the holidays is to eat consistently throughout the day. Skipping meals or going too long without food can cause blood sugar to drop, leaving you tired, cranky, or reaching for quick sugary snacks that can lead to a blood sugar spike. Regular meals and snacks help keep your blood sugar and energy steady, your mood balanced, and make it easier to tune into hunger and fullness signals.
Many people find that three balanced meals with one or two snacks works well, others prefer 5 to 6 smaller meals. It really depends on your schedule and eating preferences. Planning ahead for easy, balanced snacks is helpful in case you get caught in holiday traffic or find yourself going longer than usual between meals.
Some easy options to keep on hand include Perfect Bars, RX bars, or Go Macro bars (some come in snack sizes) and packets of nuts, seeds, or trail mix. If you have a few extra minutes, try packing an apple or pear with a cheese stick or nut butter, Greek yogurt with berries, a hardboiled egg and whole grain crackers, or a pack of tuna with pita chips.
And a quick tip — avoid “saving up” your calories for a big holiday meal or evening party. Nourishing yourself throughout the day helps keep blood sugar stable, plus, it will help stave off uncomfortable cravings and better equip you to make mindful, intentional choices.
Build Balanced Meals and Snacks
Carbs have a bad reputation in diet culture, but the truth is, our bodies need them — carbs are energy! Balancing carbs with protein, fiber, and healthy fats helps slow sugar absorption for steadier blood sugar. It also keeps you fuller for longer, which can reduce out-of-control cravings and help you feel more balanced overall.
Some balanced meal ideas include a colorful salad with roasted veggies and chicken, a sandwich with whole-grain bread, turkey, greens, and tomato, a bowl of turkey chili with beans, or overnight oats with yogurt, fruit, and peanut butter. When enjoying favorite holiday dishes, consider adding a lean protein or fiber-rich fruit or vegetable to support blood sugar. I like to ask myself, “What can I add to this meal to help me feel my best?”
Stay Hydrated
Staying hydrated during winter — and holiday busyness — is easy to overlook, but it’s crucial for health and blood sugar balance. When you’re dehydrated, lower levels of fluid in your blood make the concentration of glucose (sugar) higher.
A simple way to check your hydration is by your urine color; ideally, it should be pale yellow or clear. If it’s darker, you may need more fluids. Try drinking a glass of water in the morning when you brush your teeth or make your coffee and consider carrying a water bottle with you while holiday shopping or traveling.
If you don’t like plain water, try fruit and herb infused waters such as cucumber and mint, rosemary and orange, or lemon and basil. Warm drinks like herbal teas or hot water with lemon or cinnamon can also help you stay hydrated when cold water isn’t appealing. The water you get from soups, fruits and veggies, and other foods also counts towards your hydration needs.
Move Gently After Meals
Physical activity is a powerful way to support or lower blood sugar, especially after a meal. Just 10-15 minutes of movement — like a short walk or some bodyweight exercises like squats — allows your cells to absorb in glucose from your bloodstream more efficiently. This is partly because exercise increases insulin sensitivity, which can be especially beneficial for those managing insulin resistance, prediabetes, or diabetes. (If that applies to you, be sure to consult your healthcare team for personalized guidance.)
Plus, it’s a lovely excuse to gather friends or family after the holiday meal and take a stroll together! Walking also stimulates your digestive system so it’s a win-win for both your blood sugar and digestion.
Prioritize Your Sleep
It can be tempting to skimp on sleep to plow through your holiday to-do list, but rest is so important for your health and mood. Many important functions happen in your body when you sleep. Plus, lack of sleep raises the stress hormone cortisol, which can spike blood sugar and reduce insulin sensitivity.
Try aiming for 7-8 hours per night, especially during the holiday season. If sleep feels challenging, a few things that can help include winding down without screens an hour before bed, sticking to a consistent sleep schedule, and creating a calming pre-bed routine like a warm bath or brief meditation. Avoiding caffeine and alcohol, especially in the afternoon and evening hours also promotes sound sleep.
Manage Stress: Supporting Blood Sugar Through Self-Care
I joke with my clients that all roads lead back to self-care, and here’s another great example. Stress levels tend to rise around the holidays, and when we’re stressed, our body releases cortisol and other hormones that can raise blood sugar. Although we can’t always eliminate stress, especially over the holidays, we can manage its impact on our bodies with self-care and mindful practices.
Evidence-based ways to “complete the stress cycle” in your body include:
• Movement (even 10-15 minutes can help)
• Laughter (a favorite holiday movie might be perfect!)
• Creative activities like journaling, baking, playing an instrument, or crafting
• Meditation and deep breathing exercises
• Connecting with friends or family who lift your spirits
Stay Balanced and Energized with Simple, Everyday Choices
Hopefully, these ideas show how small actions can make a big difference when it comes to supporting your blood sugar and feeling your best throughout the season. By focusing on these gentle steps, you’re helping yourself stay energized and balanced — a holiday gift to yourself!
Remember, caring for yourself isn’t about rigid rules or restrictions; it’s about tuning into your body’s needs and making choices that support your energy, mood, and well-being.
If you’re ready for more personalized guidance or support, feel free to download my free guide, Invisible Diet: The Hidden Rules That Are Sabotaging Your Success. And if you’re looking to dive deeper, I’d love to invite you to book a free whole health strategy call with me — we can chat about your goals and explore how I can support you in reaching them.
Wishing you a holiday season full of joy, nourishment, and feeling great from the inside out!
**The information provided in this article is for informational and educational purposes only, isn’t a substitute for individual medical or mental health advice, and doesn’t constitute a provider-patient relationship.