Type 1 Diabetes Holiday Survival Guide: 5 Things Before Thanksgiving

Disclaimer: While I am a registered dietitian nutritionist and certified diabetes care and education specialist with Type 1 Diabetes myself, this blog post is not intended as medical advice. I'm sharing from my personal experience and professional knowledge, but your diabetes management should always be discussed with your healthcare team. What works for me or others may need to be adjusted for your unique situation.

Halloween is either here or almost over depending on when you read this (hope you had fun if you decided to participate!), the candy wrappers are in the trash, and your blood sugar has hopefully settled back down. But before you even catch your breath, the holiday season is coming at you like a freight train.

November through December is a whirlwind of food-centered celebrations, schedule disruptions, family gatherings, travel, and let's be honest, a whole lot of stress. And if you have Type 1 Diabetes, you already know that stress, schedule changes, and food situations can wreak absolute havoc on blood sugar management.

Here's the thing though: you don't have to white-knuckle your way through the next two months. You can actually get ahead of the chaos with some strategic planning right now, before November even hits.

I'm not talking about restriction or perfection. I'm talking about setting yourself up so you can actually enjoy the holidays instead of spending every gathering calculating carbs in a panic or dealing with blood sugar swings that make you miserable.

So here are five things you might want to consider doing before November arrives. Trust me on this one.

P.S. I hope you enjoy this throwback photo of my family! 

Thing #1: Use Your Benefits Before They Expire

This is huge, and so many people forget about it until it's too late.

As the end of the year comes around the corner, it might be advantageous to consider using any of the benefits you have left over. Here are some things to check:

Medical appointments:

• If you get two endocrinologist appointments per year covered by insurance, make sure you schedule that second one if you haven't already
• If you have one-on-one dietitian sessions covered (often 3-5 per year for diabetes management), use those sessions before December 31st
• Same goes for mental health appointments, which are incredibly valuable for managing the emotional side of diabetes

If you're unsure what you have covered, definitely reach out to your healthcare provider or insurance team so they can give you an explanation of your benefits. Many insurance plans reset on January 1st, and unused benefits don't roll over. That's money and support you're leaving on the table.

Don't Forget About Your HSA and FSA Money

Something else people forget is they have HSA (Health Savings Account) and FSA (Flexible Spending Account) money sitting there, and depending on your plan type, it might expire at the end of the year.

If you're looking for a way to spend that, I have a list of items that could count toward those accounts. Not everything qualifies, but many diabetes supplies and certain wellness products do. This list specifically includes affiliate links to different products and food items I recommend to clients or use personally. You can check out my links on my storefront: typeonetypefun.com/store

This could also be the time to purchase supplies out of pocket if you need to use up your FSA money before it disappears. Things like:

• Extra CGM sensors
• Backup pump supplies
• Glucose tablets or low treatment supplies
• Ketone test strips
• A new glucose meter as backup

The end of the year sneaks up fast. Taking 20 minutes right now to check your benefits could save you from losing hundreds or even thousands of dollars in coverage.

Planning for Next Year's Insurance

If it's time for you to get new insurance or if your employer is switching plans, you might want to consider doing some research now so you're prepared when open enrollment hits. Different plans cover different pumps, CGMs, and medications, and you don't want to be scrambling to figure this out at the last minute.

You could ask your employer, your current insurance provider, or wherever you get your insurance from for more information about:

• Which diabetes devices are covered (and at what tier)
• Your deductible and out-of-pocket maximum
• Whether your current endocrinologist and diabetes team are in-network
• Prescription coverage for insulin and other medications

The more you know ahead of time, the better decisions you can make, and the smoother January will be.

Thing #2: Meal Prep Like Your Sanity Depends on It (Because It May)

As we go into the holiday season, a lot of my clients ask me for recommendations, tips, and tricks. As a registered dietitian nutritionist and Type 1 Diabetic myself, I have some favorites, and meal prepping is at the top of that list.

Here's the reality: November and December are packed. You have work obligations, social events, family commitments, shopping, decorating, traveling, and somewhere in all of that, you still need to eat regular meals and manage your diabetes.

One hour on Sunday can make every single day of the week so much better if you set yourself up for that.

I'm not saying you need to become a meal prep influencer with perfectly portioned containers and color-coded labels. I'm saying that having some basics ready to go can be the difference between stable blood sugars and a chaotic week of drive-thru meals that spike you into the 300s.

Simple Meal Prep Ideas That Actually Help

You might consider:

• Cooking a big batch of protein (grilled chicken, ground turkey, hard-boiled eggs) that you can throw into meals throughout the week
• Chopping vegetables ahead of time so they're ready for quick stir-fries, salads, or snacks
• Making a few grab-and-go breakfast options like egg muffins, overnight oats, or breakfast burritos you can freeze
• Preparing a couple of easy dinners that you can just reheat when you're exhausted from holiday madness

The goal isn't perfection. The goal is having something ready so you're not skipping meals (which tanks your blood sugar) or grabbing whatever's convenient and dealing with the aftermath.

When your schedule is chaotic, having baseline nutrition handled means you have more mental space to handle everything else, including dosing insulin accurately for the holiday meals that really matter.

Thing #3: Learn Nutrition from Someone You Actually Trust

I'm not kidding about this one. If you want to get through the holiday season feeling empowered instead of restricted, you need to understand nutrition from a foundational standpoint, and you need to learn it from a dietitian you trust.

It doesn't have to be me, but you might want to find someone you truly trust and adore, hopefully someone who understands your needs thoroughly. Someone who gets that you have Type 1 Diabetes and that generic "eat less sugar" advice is useless at best and harmful at worst.

The holidays are full of high-carb, high-fat, indulgent foods. And if you don't understand how different foods affect your blood sugar, or how to dose insulin for complex meals, you're going to struggle.

If you haven't already gotten one, you might want to grab a free copy of my book because I talk about some nutrition strategies in the back that could make a difference. You can download it here: typeonetypefun.com/free-book

The book covers things like:

• How fat and protein affect blood sugar differently than carbs
• Why some meals spike you hours later
• How to break the harmful nutrition rules you've been taught
• Practical strategies for managing blood sugar around real-life eating

Understanding the science behind what's happening in your body takes away so much of the guesswork and guilt.

Thing #4: Give Yourself Permission to Indulge (Yes, Really)

This one is especially for my folks who struggle with binging or restriction. I need you to hear this:

It is okay to indulge. And I'll say it again, it is okay to indulge.

Picture this with me. And just so you know for context, my favorite food at Thanksgiving is stuffing (or dressing, depending on where you're from). I'll call it stuffing.

The thing I used to do is I would put one serving of stuffing on my plate, which was probably about a half a cup. And I did this because I wanted to be a "good diabetic" and didn't want to take too much insulin.

But here's what would happen, without fail, several years in a row: I would go back for seconds or thirds. And then I would have to stack my insulin, and my blood sugar would be a mess because I didn't have the pre-bolus on my side and I was stacking insulin as I went, and my blood sugar would go super high.

Here's the thing though: I know myself. And Thanksgiving is one day out of the year. And I allow myself to have three or four servings in that moment.

Is it balanced? Maybe not. But I know myself and I know it's going to happen, so for me, taking care of the blood sugar instead of worrying about my perception of myself in one single meal has changed the game.

Why This Matters

When you try to restrict yourself at holiday meals, one of two things usually happens:

1. You stick to tiny portions, feel deprived, and end up going back for more anyway (but now your insulin timing is off)
2. You restrict so much that you develop an unhealthy relationship with food where holiday meals become this forbidden, guilt-laden experience

Neither of those options is good for your blood sugar OR your mental health.

Instead, you could consider:

• Being honest with yourself about how much you're realistically going to eat
• Dosing insulin appropriately for that amount upfront
• Enjoying the food without the guilt spiral
• Handling any blood sugar adjustments that come up afterward

If this is something you relate to, I want you to consider jumping on a call with me so we can talk about it. You're not alone in this struggle, and there are strategies we can work through together: calendly.com/typeonetypefun/30min

The holiday season is coming, and coaching spots are filling up. If you want personalized support to navigate this time of year, now is the time to reach out.

Thing #5: Prepare for the Social Aspect (It's Trickier Than the Food)

The social aspect of the holidays can be really tough to tackle, but it doesn't have to be.

I say this with love, but I need you to hear it: I want you to identify who is beneficial to your diabetes management and who isn't.

You don't have to say it out loud, but if you know those things, you'll know who's going to pressure you and who's going to actually help you. Who's going to be kind and who's going to make assumptions like you have Type 2 Diabetes when you have Type 1 Diabetes. Who's going to comment on what you're eating and who's going to mind their own business.

If you are empowered with that information and you're honest with yourself about it, you can go into any food situation prepared for what's going to happen and empowered with what you can do about it.

Handling Questions About Your Diabetes Technology

Especially in social situations where people don't know you thoroughly, you may get questions about your technology:

• "Is that a nicotine patch?"
• "Is that a birth control patch?"
• "Are you wearing a pager?"

I think I speak for most of the Type 1 Diabetes population when I say it gets annoying.

But I want to make sure you know how to handle it, so I have a guide on exactly how to do that. You can find it in my store for free: typeonetypefun.com/store

Having prepared responses takes the pressure off in the moment, and it helps you advocate for yourself without feeling put on the spot.

Setting Boundaries

The holidays often mean spending time with people who don't understand diabetes, or worse, think they do but have it all wrong. You might consider:

• Deciding ahead of time which comments you'll respond to and which ones you'll let slide
• Having a few go-to phrases ready ("My doctor and I have this handled, but thanks")
• Knowing when to excuse yourself if someone is being particularly difficult
• Finding an ally at gatherings who can help redirect conversations if needed

You don't owe anyone an explanation of your diabetes management. You don't have to defend your food choices. You don't have to educate every person who makes an ignorant comment.

Sometimes, the healthiest thing you can do is set a boundary and protect your peace.

Bonus: Adjust Your Expectations

Diabetes is tough, but so are you.

Your blood sugar is not going to be perfect, especially when you're out of routine, out of your system, and dealing with holiday stress. And that's okay.

It's not about perfection. It's about intentionality and progress.

I am a professional Type 1 Diabetic. I have been managing this for years. I'm a registered dietitian and certified diabetes educator. And I know my blood sugar will not be perfect through this holiday season.

I don't expect that. I don't plan for it.

What I do plan for is to do my best with insulin and blood sugar, and take care of any highs or lows as needed. I plan to extend myself grace when things don't go as expected. I plan to learn from what happens so I can adjust next time.

That's the realistic approach, and it's the sustainable one.

What "Good Enough" Looks Like

During the holidays, good diabetes management might look like:

• Checking your blood sugar more frequently because your schedule is unpredictable
• Being okay with a few more correction doses than usual
• Not beating yourself up when a meal spikes you higher than you expected
• Treating lows promptly without guilt about "ruining your numbers"
• Getting back on track the next day instead of spiraling into restriction

The holidays are a marathon, not a sprint. You don't have to nail every single meal. You just have to keep showing up and doing your best.

Again, I encourage you to grab a free copy of my book, which can help you with some of the strategies you might need to get through the holidays: typeonetypefun.com/free-book

You've Got This

Look, November and December are coming whether you're ready or not. But taking a little time right now, before the chaos hits, to check your benefits, prep some meals, learn some solid nutrition strategies, give yourself permission to enjoy food, and prepare for the social dynamics can make a massive difference.

You don't have to do all five of these things. Even doing one or two will help.

And if you're feeling overwhelmed by all of this, or if you want personalized support to navigate the holiday season with your diabetes, that's exactly what I do. My coaching helps people with Type 1 Diabetes develop strategies that work for their real lives, not some idealized version that doesn't exist.

December coaching spots are filling up, and if you want to start the new year feeling confident and empowered instead of burnt out and defeated, now is the time to reach out.

You can schedule a free 30-minute consultation call with me here: calendly.com/typeonetypefun/30min

The holidays are supposed to be enjoyable. With the right preparation and support, they actually can be.

You've got this.

Need help navigating the holiday season with Type 1 Diabetes? Want personalized strategies that actually work for your life? Let's chat: calendly.com/typeonetypefun/30min