For people with type 2 diabetes or prediabetes—or for those who just want to eat healthy—the holidays can be challenging. Office parties and family get-togethers may not offer the healthiest dining options. Fortunately, Kinwell’s Lifestyle Medicine team has come up with some helpful advice to manage nutrition even when eating outside the home.
These tips are part of the Lifestyle Medicine Intro to Nutrition program as well as the new Lifestyle Medicine Diabetes program. Each multi-week program guides patients through the latest science and evidence-based tactics to improve health through sensible lifestyle changes. Ask your Kinwell clinician if these programs could help you on your health journey in 2026.
In the meantime, put these tips into practice this holiday season.
Find restaurants with a good selection of nutritious food
If you have a say in where an office party or family get-together will be held, have a few suggestions for health restaurants at the ready. This means doing a bit of research to find restaurants that offer plant-based options—salads; whole cooked grains; steamed, baked, or grilled vegetables; and fresh fruit desserts.
Watch what you drink
While you’re researching local restaurants, don’t forget to ask about their wine and liquor options. Spirits can be an unhealthy source of empty calories. Look for establishments with inventive non-alcoholic options. For inspiration, try these mocktail recipes at home.
Drink water before you eat
Hydration is not only good for your digestion, but it helps tamp down your appetite. The Mayo Clinic recommends a daily intake of 11.5 cups of water for women and 15.5 cups for men. Drinking a glass of water before and during a potluck will keep you hydrated and reduce hunger cravings.
Smaller plates means smaller portions
Healthy dining means managing both what you eat and how much of it. Using a smaller salad plate can encourage smaller portions. Informal office gatherings often include potluck dishes like casseroles and baked goods, but you should fill your small plate with the healthiest options available. Use the 75-25 rule to fill three-quarters of your plate with high water-fiber fruits and vegetables.
Eat slowly
Remember that the best part of any get-together is socializing. Indulge in conversation to avoid binge eating. Slowing down the dining experience gives your body time to tell your brain when it’s full.
Plan ahead
Your health is too important to improvise. Go into the holidays with a general idea of what you will eat and drink. Focus on nutrition with the meals you make yourself and on moderation for those that you don’t. Make room for the occasional indulgence but recognize that treats are special because they are rare. When possible, ensure there is a healthy dish at every get-together. The best way to do this is to prepare one yourself. Consider these healthy holiday dishes.
If you’d like to develop healthier lifestyle habits in 2026, consider one of Kinwell’s group programs. Talk to your Kinwell clinician or call (206) 690-5852 for more information.
