Busy parents might find that between work, sports schedules, homework,
playdates and school, snacks might make life a little easier. But, finding
healthy snacks that your entire family will enjoy can be challenging.
Try to avoid processed sugary snacks. Fruits make good snacks if you know
portion sizes and limit snacks to one to two servings. Nuts and cheeses
can make good choices as long as you watch the fat. The mix of omega-3
fatty acids, protein and fiber help you feel full. Avoid nuts packaged
or roasted in oil; instead, eat them raw or dry roasted. Roasted nuts
may have been heated in hydrogenated or omega-6 unhealthy fats, or too
high temperatures that can destroy their nutrients.
Importance of Snacking:
- Almonds are the lowest calorie nuts at 160 calories per ounce (23 nuts;
6 grams protein, 14 grams fat). Next are cashews (16 to 18 nuts; 5 grams
protein, 13 grams fat) and pistachios (49 nuts; 6 grams protein, 13 grams fat).
- When selecting a cheese snack, pick lower fat varieties such as mozzarella
and varieties made with part skim milk.
- Other quick and convenient snacks include Greek yogurt (high protein, low
carbs) and many protein bars (with a ratio of one carb to two protein).
- Prepare snacks ahead of time by cutting up fruit and vegetables for the
- Snacks that have protein and fiber will keep you fuller longer.
- Drink your snack! Smoothies are a great way to get in fruit and vegetables.
Snacks serve an important role in a diabetic’s diet. They help keep
your blood sugar steady between meals and before exercising. And they
help treat episodes of hypoglycemia—when your blood sugar drops
dangerously low. But skip the vending machine and try healthy snacks instead.
Snacking can help keep blood glucose from crashing when insulin peaks.
But choosing the right snacks can make the difference between weight gain
or weight loss/maintenance.