"Having diabetes doesn't mean your favorite holiday foods are off the table – you can still fill your plate and keep your blood sugar levels under control! The key is to practice portion control, savor your meal and focus on family and friends rather than food. It can be difficult to maintain a healthy meal plan when holiday get-togethers are often centered around foods we wouldn’t always consider eating," says Dr. ha Thi Kim Hong, Head of General Health Screening Department."The good news is that although you should be mindful of what you eat, the right planning can help you make healthier choices while still enjoying this time with family and friends."

Pay Attention to Portions

It’s not just what you eat, it’s how much when looking to control your blood glucose. Limit the number of servings of starchy foods and rice on your plate or just take a thin slice or a few bites of a sticky rice cake. In contrast, foods with a high glycemic index and glycemic load are digested rapidly and cause spikes in blood sugar. Limit refined and processed carbohydrates and choose fiber-rich whole foods such as apples, carrots, beans and cashews.

CIH wishes you, your family and friends a Happy and Healthy Holiday!

Budget your sweets and treats

To keep your blood sugars from skyrocketing, include sweets and treats as part of your carbohydrate budget — not in addition to it. Choose the meat and side vegetables and salad at dinner.

Stay active

After your meal, take a walk with family and friends. Exercise will also get you moving, keep you focused on your goals, and give you a welcome break from being surrounded by treats. Exercise is also a great way to lower blood sugar levels.

Travel, parties, big meals, snack foods at the office and drinking all create a challenging environment for eating healthy. 

Watch your alcohol intake

Moderate alcohol intake can have a blood sugar-lowering effect, so don’t drink on an empty stomach. The amounts of calories and sugars vary significantly among drinks so it can be useful to search nutrition information about your favorite drinks. If you choose to drink alcohol, limit the amount and have it with food. Talk with your healthcare team about whether alcohol is safe for you. Recommendations for alcohol for those with diabetes are no more than one drink per day for women and no more than two per day for men. (One drink equals 4 ounces of wine, 12 ounces of beer, 1 ounce of distilled spirits..

 Dr. ha Thi Kim Hong, Head of General Health Screening Department

Stay active

After your meal, take a walk with family and friends. Exercise will also get you moving, keep you focused on your goals, and give you a welcome break from being surrounded by treats. Exercise is also a great way to lower blood sugar levels.

Maintain your schedule

If you overeat, trying to catch up by skipping a meal afterward may cause you to overeat when you have your next meal or if a snack is available. Even on your holiday and days away from work, try to get up, eat, exercise and take your diabetes and any other medications about the same time as you usually do.

Happy Holidays!

If you need help with your diabetes management this holiday season, such as adjusting insulin with carbohydrate intake, talk with our diabetes educator

City International Hospital,  No. 3, Street 17A, Binh Tri Dong B Ward, Binh Tan Dist., HCMC

Hotline (028) 6280 3333, ext: 8424 or 8402 for more information 

Fax: (848) 6290 8800

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