3 Ways to Prepare for Holiday Disruptions to Your Usual Care Routine

The holiday season brings joy, celebration, travel, and time with loved ones—but it also brings routine disruptions that can make diabetes management feel a little more complicated. From unusual meal times to packed schedules, it’s completely normal to feel uncertain about how to stay on track.

The goal isn’t perfection this time of year, it’s preparation. With a few simple strategies, you can navigate the season feeling confident, supported, and in control of your health.

Here are three practical ways to prepare for holiday disruptions to your usual care routine.

1. Plan Ahead for Food and Meal Timing

Holiday gatherings don’t always follow your usual eating schedule, and that can affect blood sugars. Planning ahead can help you stay steady even when mealtimes shift.

Tips to make meals smoother:

• • Ask about timing in advance. If you’re going to a gathering, it’s okay to ask what time food will be served so you can plan your meal replacements or medication accordingly.
  
  
• • Carry a balanced snack. Protein + fiber (like a meal replacement shake/bar, nuts, cheese, whole-grain crackers, or jerky) can help keep blood sugar more stable if meals are delayed.
  
  
• • Know your non-negotiables. If a certain food or timing strategy works for you, it’s okay to stick with it even if others are eating differently.
  
  
• • Be mindful with portions. Holiday meals often come with richer dishes and it doesn’t mean you cannot enjoy them at all. Pair those foods with non-starchy veggies or lean proteins to help balance your plate (use the diabetes plate method to help with blood sugar control - ½ plate non-starchy veggies, ¼ plate lean protein, and ¼ plate richer/higher carb foods).
  
  

Remember: we know and understand food is part of tradition and connection this time of year. Planning helps you enjoy it more comfortably, not restrictively.

2. Keep Your Supplies Organized and Ready

Travel, late nights, and shifting schedules make it easy to forget diabetes essentials. Preparing your supplies ahead of time ensures you’re covered no matter what the holidays throw your way.

A simple holiday care checklist:

• • Meal Replacements (shakes and bars) 
• • Medication and insulin (check to see if you need any refills before you travel)
  
  
• • Glucometer testing supplies or CGM sensors
  
  
• • Low glucose treatments (glucose tabs, gummies, juice boxes)
  
  
• • A travel-size sharps container, if needed
  
  
• • Copies of prescriptions in case you need refills away from home
  
  

If you’re flying, keep all diabetes supplies in your carry-on. Luggage can get lost, and temperature changes in cargo can affect insulin and devices.

Taking a few minutes to organize everything upfront helps reduce stress and lets you stay present with the people you care about.

3. Build Flexibility Into Your Monitoring and Self-Care

Holiday routines rarely go exactly as planned. Between big meals, treats, extra stress, and unusual sleep patterns, your blood sugar may behave differently than usual…and that’s okay.

The key is staying flexible and giving yourself grace.

Here’s how to keep balance during unpredictable days:

• • Check blood sugars a little more frequently. This gives you information (not judgment) so you can make supportive choices.  If you’re unsure about what choices to make, please reach out to your dietitian coach or doctor.
  
  
• • Expect some ups and downs. It’s normal during the holidays. What matters is responding calmly, not striving for perfection.
  
  
• • Move when you can. A short walk after meals, dancing at a party, or playing with kids counts as movement and helps with post-meal glucose spikes.
  
  
• • Prioritize rest. Sleep affects blood sugar. Even a short nap can help you feel recharged.
  
  
• • Lean on your support system. Let family or friends know what you need.  It could be space for a quick glucose check or help keeping track of meal timing.
  
  

Flexibility helps you stay grounded when the schedule shifts or when things don’t go exactly as expected.

You Deserve a Season That Supports Your Joy and Your Health

Preparing for potential disruptions doesn’t mean restricting yourself.  Instead it means empowering yourself. With thoughtful planning, organized supplies, and a flexible mindset, you can enjoy the season fully while keeping your diabetes care steady.

If you need help building a personalized holiday plan, reach out to your healthcare team. We are here to support you every step of the way.

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