HEAL Diabetes: 10 Small and Powerful Steps to Stay Healthy Through the Holidays

The holiday season can be both joyful and quite stressful. Between travel, gatherings, and tempting foods, it’s easy to make quick choices that spike blood sugar and drain energy. Give yourself grace. Be intentional; enjoy the season, eat mindfully, move your body, and prioritize rest, sleep, and stress reduction. At HEALing Community Health, we’re proud to share that we earned Participant level recognition in the American Heart Association’s 2025 Target: Type 2 Diabetes Achievement Awards—recognizing our year-round commitment to high-quality diabetes care in Atlanta. Here are a few things we share with our patients to help them maximize their well-being, manage their diabetes and prevent prediabetes from progressing to full-blown diabetes: 

1) Use the plate method

Fill half your plate with non-starchy veggies, one quarter with lean protein, and one quarter with high‑fiber carbs (beans, whole grains, sweet potato). Simple, visual, and effective. 

2) Walk after meals

A 10-minute walk after holiday meals improves insulin sensitivity and helps prevent blood sugar spikes—no gym required. 

3) Hydrate first

Drink a glass of water before meals and opt for sparkling water or unsweetened tea between celebrations. Dehydration can raise blood sugar and appetite. 

4) Choose fiber at every meal

Add veggies, beans, berries, nuts, and whole grains. Aim for 25–35 grams a day to steady blood sugar and keep you fuller, longer. 

5) Prioritize protein

Include a palm-sized portion of lean protein (turkey, fish, chicken, tofu, eggs, Greek yogurt) at meals and snacks to curb cravings and balance carbs. 

6) Plan your “treat strategy”

Pick your top one or two holiday favorites, savor them slowly, and skip the rest. Mindful eating beats all-or-nothing thinking. 

7) Sleep 7–8 hours

Short sleep drives cravings and insulin resistance. Set a gentle bedtime alarm, dim screens, and keep a steady sleep schedule—even during the holidays. 

8) Breathe, pray, or pause 5 minutes a day

Stress hormones can raise blood sugar. Try 4(inhale)–7(hold)–8(exhale)breathing, a short prayer, or a gratitude list to reset your nervous system. 

9) Keep meds and monitoring consistent    

Set reminders for medications, insulin, and glucose checks (or CGM review). Bring supplies when traveling; pack a small “diabetes kit.” 

10) Book your screenings

If you’re due, schedule an A1C, blood pressure, cholesterol, kidney, foot, and eye exam. Early detection prevents complications—and gives you peace of mind. 

Here’s what you can do to stay healthy and holiday-ready

• Before a party: eat a protein-rich snack and bring a veggie-based dish you enjoy.   
• At the table: start with salad/veggies, then protein, then starches; enjoy dessert slowly.   
• After: walk with a friend or family member and hydrate before bedtime.   
• This week: set one sleep goal and one movement goal you can repeat. 

How HEAL can help? We offer:

– Same-week diabetes screenings (A1C, BP, kidney) and referrals for eye and foot exams   

– Diabetes self‑management education, nutrition coaching, and CGM onboarding   

– Medication management with pharmacists and nurses, plus help with affordability   

– Sliding-fee scale and support with transportation and care coordination 

Celebrate progress!

Your healthy choices—no matter how small—add up. We’re honored by the American Heart Association’s recognition, and even more proud of our patients’ daily wins. This holiday season, choose progress over perfection, and let us support you with practical tools that fit your life.