Individuals with diabetes can improve blood glucose control by making the right food choices throughout the day. The number of servings and calories needed depends on several factors, including body size, activity level and gender. Snacks can play an important role in a healthful food plan.
Fruits and Vegetables
Snacks can help fit in extra fruit and vegetables.Try a cup of sliced vegetables with a couple tablespoons of peanut butter. A serving of fruit with a handful of nuts mid-morning, or munching on carrot and celery sticks dipped in hummus will help keep blood glucose level without the spikes seen after eating cookies. Dried fruits and nuts are a healthful choice, but keep servings small as they have a lot of calories.
Dairy Products
Dairy provides carbohydrates, protein, and calcium with little to no added fat if skim or low fat items are chosen. Try individual servings of cheese with whole wheat crackers or pretzels for a snack on the run. Cottage cheese or yogurt with blueberries or strawberries can help with mid-morning hunger. Whole grain cereal with milk provides fiber along with the benefits of dairy.
Sandwiches
A half sandwich can help provide the energy needed for exercise. Low-fat ham or turkey with a slice of whole grain bread with mustard and plenty of veggies is a healthful choice. A half pita with hummus topped with vegetables can be eaten as an afternoon snack. Tuna and egg salad provide extra protein, just use a small amount of light mayonnaise to mix. If there is time to cook, make an English muffin pizza or a quesadilla with a little salsa.
Free Foods
If a little snack is need, try these free food options: 5 baby carrots and celery sticks; ½ cup cucumbers; ¼ cup blueberries; ½ oz lean meat; 1 cup light popcorn; 10 goldfish or 2 saltine crackers. Keep it to no more than three servings a day!
Considerations
The exchange list from the American Dietetic Association is a resource to help plan meals and snacks (see Resources) . Consult a doctor or dietitian about the number of exchanges and calories needed daily.
