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Rules of Snacking

October 22, 2019
Categories: Health & Wellness

Keeping blood sugars level isn’t just a good idea for those with diabetes. It’s a good plan altogether. One way to do this effectively is through snacking! Snacking is a favorite activity for a lot of people, and why not? It’s a great way to get some between meal nutrition, satisfy a craving, or simply bide you until a meal. Snacking smart is important though. You will want to pay attention to a few things to make sure you have an optimal snack on or at hand.

  • ~200 calories or less
  • high fiber/high protein
  • nutrient dense
  • healthy fats
  • low in added sugars

If this sounds like a tall order, it’s isn’t necessarily! Most whole, unprocessed foods like vegetables, nuts, seeds, and many fruits boast one or more of these benefits, especially, when combined. Most importantly, know what’s in your food and, if you are diabetic, be sure to check your blood sugar levels before and after trying foods to know exactly how they affect you. Below are a few ideas for healthy snacking so without further ado, let the snacking commence!

5 high-protein snacks

High-protein foods contain essential amino acids and for people with diabetes, snacks with protein are ideal because they keep you fuller longer and keep blood sugar stable.

  • 1 large hard-boiled egg – 6g
  • 1 C cottage cheese – 25g
  • ½ C fruit (or baseball size) with 2 T nut butter – 8g
  • 1 C roasted chickpeas – 15g
  • 1 stick part-skim string cheese – 7g

5 high-fiber snacks

Fiber keeps you fuller longer and can help slow the absorption of sugar into your bloodstream.

  • 1 C air-popped popcorn – 1.2g
  • 1 banana – 3.1g
  • Small handful almonds or pistachios – 4g
  • 1 C raw broccoli & 4 T hummus – 6g
  • 1 C mashed avocado on multi-seed crackers – 13g

5 healthy fat snacks

Healthy fats are good for your heart and keep you fuller longer. A diet rich in mono and polyunsaturated fats can help manage diabetes too.

  • ½ avocado with everything seasoning – 15g
  • 1 T almond butter and celery – 9g
  • 1 C greens with 1 T olive oil – 14g
  • ½ C mixed nuts and 1 string cheese – 21g
  • 1 C smoked salmon on multi-seed crackers – 7g

Bedtime snack solutions

Find yourself craving a little snack before bed? A high-protein, low-fat snack can stabilize blood sugar levels overnight. Check out the suggestions above!

Parting tips for snacking success

  • Don’t let food be an afterthought
  • Do your best to avoid processed carbs
  • Go whole and unprocessed
  • Love yourself and love your food

Be mindful of your dietary choices, but don’t cross into obsessiveness, which can burn anyone out and take the joy out of food. Snacking is something to be enjoyed and also to really nourish your body. Take pride in what you eat and make sure you enjoy it as well. 

Erin Dorn, Aquatic & Fitness Coordinator

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