Tips to enjoy holiday treats without risking your health.

The holiday season in Australia is a time for family, friends, and, let’s be honest, a whole lot of food.
From backyard barbies to Christmas pavlovas, it’s a period when temptation lurks around every corner.
For those managing diabetes or simply trying to stick to healthy eating habits, the festive period can feel like a minefield of mince pies and second helpings.
But here’s the good news: you don’t have to miss out on the fun—or the food.
With a little planning and a few clever strategies, you can enjoy the best of the season without sending your blood sugar (or your waistline) on a rollercoaster ride.
Here’s how to holiday-proof your healthy eating plan, outsmart the buffet, and still indulge in your favourite treats—guilt-free.

Holiday-proof your plan: Preparation is key​

Let’s face it: you can’t always control what’s on the table, especially when you’re a guest.
But you can control your approach. The trick is to go in with a plan:

• Stick to your schedule: Try to eat at your usual times to keep your blood sugar steady. If dinner is running late, have a small snack at your regular mealtime and eat a bit less when the main meal is served.
• Bring a healthy plate: If you’re invited to a party, offer to bring a dish. That way, you know there’ll be at least one healthy option on the table.
• Plan your carbs: If you’re eyeing off a slice of pavlova, consider skipping the bread or potatoes at dinner. It’s all about balance.
• Don’t skip meals: Saving up for a big feast by skipping meals can backfire, leaving you ravenous and more likely to overeat.
• Be mindful with alcohol: If you do indulge, avoid sugary mixers and always have something to eat with your drink.
• Keep checking your blood sugar: It’s easy to forget in the middle of the festivities, but regular checks can help you stay on track.

Outsmart the buffet: Make healthy choices easy​

Buffets are a staple of Australian holiday gatherings, but they can be a trap for the unwary.


Here’s how to navigate them like a pro:

• Fill up on veggies: Make at least half your plate vegetables. Not only are they good for you, but they’ll also leave less room for the less healthy stuff.
• Eat slowly: It takes about 20 minutes for your brain to register that you’re full. So take your time, savour each bite, and check in with yourself before going back for seconds.
• Stay hydrated: Sometimes we mistake thirst for hunger. Keep a glass of water handy and sip throughout the meal.

No food is off limits: Enjoy your favourites—in moderation​

The holidays are about celebration, not deprivation. You can still enjoy your favourite treats—just be smart about it.

• Pick your favourites: Focus on the dishes you truly love and can’t get any other time of year. Skip the everyday stuff.
• Take treats home: If there are too many desserts to try in one sitting, ask your host if you can take a piece home for later. That way, you can spread out the indulgence.

Keep moving: Your secret holiday weapon​

Physical activity is a powerful tool for managing blood sugar and stress.
And you don’t need to run a marathon to reap the benefits.

• Short walks count: Even a 10-minute stroll after a big meal can help your body process food and keep your energy up.
• Make it social: Invite friends or family to join you for a walk, a game of backyard cricket, or even a dance in the living room.

Hosting? Support your loved ones with diabetes​

If you’re the one hosting, you can make your gathering more inclusive and supportive:

• Offer choices: Serve holiday classics alongside healthier alternatives. For example, offer a green salad next to the potato bake.
• Let guests customise: Serve sauces, dressings, and toppings on the side so everyone can control what goes on their plate.
• Be supportive, not bossy: Managing diabetes is different for everyone. Offer support and a listening ear, but avoid telling others what they should or shouldn’t eat.

A final word: Celebrate, don’t stress​

The holidays are about connection, joy, and making memories—not about perfection.
If you slip up, don’t beat yourself up. Just get back on track at the next meal.


Remember, it’s what you do most of the time that matters, not what happens at one or two festive gatherings.
Celebrating with family and friends is important, and so is keeping your health in mind.
How do you balance indulgence and healthy habits during the festive season, and what strategies work best for you? Do you have any tried-and-true tips or favourite festive recipes?
Share your thoughts and stories in the comments below—let’s help each other make this the happiest (and healthiest) holiday season yet!