By: Megan Plevniak

Have you ever heard anyone say “I shouldn’t, but it’s the holidays,” or “I’ll start my diet after New Year’s?” What if I told you that you can still enjoy all of your favorite holiday foods while still shedding those extra pounds or maintaining your weight? In honor of Diabetes Awareness Month, I’m excited to share some of my go-to tips for staying healthy as we head into the holiday season — and don’t panic — it includes pie.

I have always been passionate about health, fitness, and nutrition. My weight loss journey started in 2020 during the pandemic. I struggled with my mental health during this time, and decided to learn how to integrate healthier foods into my diet. I hit my target by mid-November, and that’s when the anxiety kicked in—the holiday season is just around the corner.

Thanksgiving and Christmas are a time for family reunions. Families coming together to share their love as well as their love for cooking. “I shouldn’t, but It’s the holidays.” Panic set in as I thought to myself, ‘I

don’t want to diminish my progress,’ so I decided to find healthier alternatives to enjoy my favorite holiday foods. 

The number one key factor to staying healthy around the holidays is portion control. Sure, you may want to grab that second slice of pie—or another helping of mashed potatoes, but your body might regret it later. Controlling portion sizes can be achieved by dividing your meals into appropriate and healthy servings. Adding protein, fiber, and water to your meals keeps you satisfied and makes it easier to manage your portions.

Diabetes is a chronic condition where the body either doesn’t produce enough insulin or can’t use it effectively, leading to elevated blood sugar levels. Over time, this can result in serious health complications like heart disease, nerve damage, and kidney problems if not managed properly. Your diet plays a key element towards managing diabetes.

The second tip for staying healthy around the holidays are sugar substitutes, and alternatives. If you are diabetic and watching your sugar using these substitutes will keep you healthy. I discovered healthy sugar substitutes in my journey, and I started using them to bake delicious pies for the holidays and to add more credit to this factor, my family didn’t suspect a thing. Sugar substitutes such as stevia, monk fruit, and erythritol are used in place of sugar for pies, cookies, cheesecake, and many other treats. Brands like Truvia, Swerve, and Lakanto are just a few to name and do not skimp on flavor.

An additional nutritious option for culinary and baking purposes is almond flour or coconut flour. These contain fewer net carbs and sugar and serve as an excellent binding agent for your meals. During my health journey, I also uncovered a method for preparing nutritious mashed potatoes (there was no way I was eliminating this dish from my holiday dinner; my family might disown me).  All joking aside, I discovered the ultimate ingredient swap: cauliflower. Mashed cauliflower is an easy recipe that you can find online, and it offers a low-carb experience while enjoying your favorite dish around the holidays. 

Upon discovering this remarkable recipe, along with the appropriate seasonings and ingredients—my tastebuds were dancing. Tip: use fresh cauliflower for the best result.

As I mentioned in the beginning of this article, there will be pie. My family always makes a big deal about the pie. You save the best for last, right? But with all of the carbohydrates and sugar consumed throughout dinner, should you still be eating some pie? The answer is yes. Today there are many healthy recipes for pies including our sugar substitutes mentioned above, and you don’t have to sacrifice flavor. Check out our recipe section for a sugar-free pecan pie recipe!

Individuals who are diabetic, have elevated cholesterol levels, suffer from heart conditions, or are overweight may find these suggestions beneficial. If you follow these tips, you may live a healthier life or even shed a few pounds. Please consult with your primary care physician before taking serious actions with changing your lifestyle. Embrace the holidays and the feast. Instead of making New Year’s resolutions to live a healthier lifestyle, let’s start now.