When you have impaired blood sugar levels—such as insulin resistance, prediabetes, or diabetes—holiday meals can feel overwhelming. You want to enjoy the food that’s served but also worry about the impact on your blood sugar in the days following, especially when you’ve consumed more carbohydrates and less balance than usual. This holiday season can be different, though, and Nourished with Emily is here to help!
In this blog, we’ll cover strategies like starting the day with a balanced breakfast, prepping snacks for busy holiday weekends, and creating easy, delicious meals to keep your blood sugar on track.
Starting the Day Strong
Breakfast is one of the most important meals of the day when you have impaired blood sugar levels. A well-balanced breakfast can set your blood sugar up for success, while an unbalanced one can lead to rollercoaster blood sugar levels and cravings throughout the day. With the holiday season bringing busy weekends and packed weeknights filled with concerts, shows, shopping, and decorating, having a pre-planned, balanced breakfast is an easy way to ensure you’re getting what you need to stabilize your blood sugar and keep your energy high.
A simple, make-ahead breakfast you can prepare in 30 minutes is Emily's Breakfast Casserole. This recipe combines the fun of crescent rolls with colorful sautéed vegetables, protein from eggs and egg whites, and extra protein if you add meat. It’s an easy way to start your day with a satisfying, balanced meal that helps keep your blood sugar stable. Not a fan of eggs? Consider making overnight oats with milk and yogurt for a high-protein, whole-grain option that will keep you satisfied.
Prepping Snacks for Success
Time is always at a premium during the holiday season, so having snacks prepped and ready to go is essential for keeping your energy levels up and your blood sugar stable. Snacks should include a carbohydrate source (about 15g of carbs) for energy, along with protein or healthy fats to help sustain that energy for the next few hours. Keeping snacks on hand in your purse or car can make holiday shopping easier and help you avoid the temptation to grab a quick, low-protein option from the gas station or drive-thru.
Here are some great snack ideas to have on hand:
- Apple with a Core Power shake
- Half a peanut butter and jelly sandwich
- Cheese stick and pretzels
- Granola bar
- Protein bar
- Yogurt with granola
- Trail mix
Making Meals Easy and Balanced
Convenience items can be a lifesaver during the busy holiday season. While you may have less time to plan and prep meals, it’s still important to focus on balanced meals to help maintain your blood sugar levels. Balanced meals are one of the easiest ways to support your health, especially since you need to eat every day, multiple times a day.
Some of our favorite time-saving items include rotisserie chicken or pre-cooked, grilled chicken from the store’s prepared foods or frozen sections, steam-in-the-bag vegetables, quick carb sides like Minute Rice or pasta, and instant potatoes. These items can be combined quickly to create balanced meals without a lot of prep time—just look for them on your next trip to the store.
Don’t Let Meal Prep Slide During the Holidays
Meal prep doesn’t have to take a backseat during the holiday season, even with a busy schedule. Instead of relying on last-minute decisions that could cause your blood sugar levels to spike, try incorporating these simple strategies over the next few weeks. You’ll find that your blood sugar levels can stay steady and consistent, no matter how hectic the season gets.
Want More Help with Balanced Blood Sugar?
If you're looking for more guidance on managing your blood sugar while enjoying your favorite foods, consider joining The Nourished Membership. With this membership, you’ll get access to our team of registered dietitians who are here to support and guide you through better blood sugar control. You'll also have access to:
- Food tracking and personalized feedback in our app
- Monthly 1-hour deep dive training sessions (live or via our extensive video library)
- A huge recipe database to help balance your blood sugar
- A supportive community group chat for accountability and motivation
Comments