Doctor weighs in on navigating holiday meals while managing diabetes, GLP-1 medications

COLUMBIA, SC (WOLO) — With the abundance of comfort foods at holiday gatherings, folks who are trying to manage their weight may feel a little unsure on how to navigate their meals.

Specifically, people who struggle with Type-2 diabetes and are taking GLP-1 medications like, as examples, Ozempic or Wegovy.

ABC Columbia’s Lee Williams spoke with Dr. Yemi Olatunde at Prisma Health, who specializes in weight management and internal medicine.

First, she says, plan ahead.

“If you plan, you know, start with the vegetables. I’ll make sure I get my vegetables, make sure I get my protein, you’ll have less room for the desserts and other junk right? So planning ahead is very important,” she says.

Next, she says train your brain with portion control, and begin by grabbing a smaller plate. Think moderation.

“Don’t use the huge party size plates, you can start with the medium size or small plates, and you don’t have to load the plate all at once,” she says.

Avoid over-eating processed or fried foods, as well as calorie-dense items like mashed potatoes and stuffing– to keep you from getting that uncomfortable feeling after you eat that GLP-1 medicines can provide.

Try to steer clear of items high in sugar like soda and alcohol as well.

“We gotta live a little, you know? It’s okay for one day. It’s Christmas Day, you wanna have a little cocktail, or have a little drink, that’s fine. It becomes a problem if a cheat day becomes a cheat month and you just let go,” she says.

Drinking more water will also help your cravings.

“When you drink more water, you find out that you’re less thirsty for the other drinks, so it’s okay to have a drink or two but it shouldn’t exceed that,” she says.

And when it comes to desserts — again, moderation is key.

“You can have a slice of apple pie, you can have a little piece of cake here and there, that’s okay,” she says, adding, “But have whatever is available in moderation, and then, after then, you can go back to your healthy eating.”

When it comes to leftovers, if you’re the host, try to make amounts you know will be finished that day, and if you’re a guest, think moderation, or you may be better off going home empty handed.