Healthy Holidays: Helping Families and Kids Manage Diabetes Without Missing the Joy

HOUSTON, TX (December 16, 2025) – The holiday season brings joy, family, and traditions, but for families living with diabetes or prediabetes, it can also bring challenges. From festive meals to sweet treats, balancing favorite dishes with healthy habits is essential, especially for children learning to care for their health. Legacy Community Health provides resources to help families celebrate without compromising well-being.

Big holiday meals and sugary treats often lead to overindulgence, making blood sugar control harder, especially for children with diabetes or prediabetes. This time of year calls for extra care to keep celebrations healthy without losing flavor or fun. For kids, the holidays can also be a chance to learn lifelong habits that support their well-being. Parents can make the season both joyful and health-conscious by:

• Making healthy eating fun: Involve kids in preparing balanced meals and teach them, in simple terms, why blood sugar matters.
• Encouraging active traditions: Dancing to holiday music or taking a family walk after meals can help keep blood sugar steady.
• Modeling balance: Show kids that enjoying favorite foods in moderation is part of a healthy lifestyle.

“Holiday meals are about love and connection,” says Sean Barrett, nutrition & fitness director for Legacy Community Health. “You don’t have to give up your favorite dishes, just make small, smart changes so every bite is both delicious and nourishing. These simple swaps can help families enjoy traditions while supporting long-term health.”

Celebrating Traditions with a Healthy Twist

Food is central to holiday traditions, but for those managing blood sugar concerns, celebrations can feel like a balancing act. The good news? You don’t have to give up the dishes you love. With a few easy tweaks—like swapping ingredients, controlling portions, and adding fresh produce—families can enjoy cultural favorites while staying healthy. These small changes make a big difference, helping everyone celebrate fully and feel their best.

General Tips

• Practice portion control: Use smaller plates and savor every bite.
• Balance your plate: Fill half with vegetables, one-quarter with lean protein, and one-quarter with whole grains.
• Stay hydrated: Choose water or unsweetened drinks instead of sugary beverages.
• Plan ahead: Eat a healthy snack before gatherings to avoid overeating.
• Add movement: Take a walk or dance after meals to help manage blood sugar.

Beyond these basics, here are more ideas for making holiday favorites healthier:

• Use whole-grain masa for tamales instead of refined flour.
• Reduce sugar in desserts like flan or tres leches cake.
• Swap sugary drinks for agua fresca with no added sugar or infused water.
• Choose lean meats for favorites like pozole or enchiladas.
• Lighten sweet potato pie by reducing sugar and butter.
• Use smoked turkey instead of fatty meats in greens.
• Bake or grill proteins rather than fry them.
• Incorporate more vegetables into macaroni and cheese or casseroles.

“The holidays are the perfect time to build healthy habits as a family,” says Sean Barrett, nutrition & fitness director for Legacy Community Health. “Even simple steps like balancing your plate and watching portions can make celebrations joyful and diabetes-friendly. Teaching kids these habits now sets the foundation for a lifetime of wellness.”

Legacy Community Health Is Here to Help

Living with diabetes can feel overwhelming, but you don’t have to do it alone. Legacy Community Health offers practical tips, nutrition guidance, and diabetes education to help families stay healthy during the holidays and beyond. Our team works with patients to make caring for diabetes easier and more approachable.

For personalized advice and support, call (832) 548-5000 or visit LegacyCommunityHealth.org to find a clinic near you.

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About Legacy Community Health

Legacy Community Health is a full-service health care system comprised of 63 locations in the Texas Gulf Coast region offering primary and specialty care, as well as pharmacy services. For over 40 years, Legacy has been innovating the ways we provide comprehensive, quality health care services to individuals, families, and communities in need. As the largest Federally Qualified Health Center (FQHC) in Texas and a United Way-affiliated agency since 1990, Legacy ensures its services and programs are open to all, regardless of the ability to pay—without judgment or exception. To learn more, visit www.legacycommunityhealth.org.