Nutrition
This colorful part of your plate should take up at least half the space at holiday meals
What are non-starchy vegetables
This brief 10-minute activity after meals can reduce blood sugar spikes by 20–30%.
What is walking?
Swapping half of the potatoes for this veggie creates a lighter mash.
What is cauliflower?
Before choosing a treat, pausing to ask “Do I really want this?” is an example of this skill.
What is mindful eating?
These body parts can pull glucose from the bloodstream without needing insulin—especially after movement.
What are muscles?
Adding this nutrient at the start of your holiday meal helps keep blood sugar steadier.
What is protein?
Setting one of these (a “minimum version” of your goal) keeps progress going during busy weeks.
What is a floor goal?
Replacing half the butter with this ingredient makes cookies higher in protein.
What is non-fat greek yogurt?
Focusing on savoring your top 1–2 favorite holiday treats instead of eating everything is called this strategy.
What is intentional indulgence?
Losing just 5–7% of your body weight (if recommended by your doctor) can reduce diabetes risk by up to this percentage.
What is 58%?
This type of carb—found in beans, veggies, fruits, and whole grains—slows digestion and supports glucose management.
What is fiber?
This quick action before a party can help you avoid arriving overly hungry.
What is eating a balanced snack?
Choosing these instead of fried appetizers keeps fat and calories lower.
What are baked or grilled?
Eating slowly allows this fullness signal to catch up—usually at about 20 minutes.
What is the satiety signal?
This stress hormone can raise blood sugar even when you haven’t eaten.
What is cortisol?
This simple swap—broth instead of butter—can lighten up mashed potatoes without losing flavor.
What is broth?
This calm practice helps lower cortisol, which can interfere with blood sugar levels.
What is deep breathing or mindfulness?
Using cinnamon sticks or citrus slices instead of sugar syrups sweetens this warm drink naturally.
What is tea or cider?
This type of hunger—triggered by emotions, stress, or holiday overwhelm—doesn’t start in the stomach.
What is emotional hunger?
Getting fewer than 6 hours of this can increase insulin resistance the next day.
What is sleep?
This holiday drink can contain as much sugar as a can of soda.
What is eggnog?
Drinking a glass of this before meals may help with fullness and portion awareness.
What is water?
This cracker-swap—using veggie slices—keeps carbs lower on a holiday charcuterie board.
What are carrots, cucumbers, or peppers?
This common holiday habit—eating while standing, cooking, or chatting—makes it harder to notice satisfaction.
What is distracted eating?
These foods—highly processed and low in fiber—tend to cause faster spikes in blood sugar.
What are ultra-processed foods?