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Eating right with Diabetes:

The Who, What, Where, When,

Why and How of Snacking

Who should be snacking?

All Diabetics should snack throughout the day to help control their blood sugar. Snacking is especially important for people with type 1 diabetes.

What is considered a snack?

A snack should be between 100 and 200 calories and consists of 15-45 grams of carbohydrates. Choose foods low in sugar and added fats. Also remember portion sizes when choosing and consuming a snack. Eating larger portions than the recommended amount is a fast way that calories and carbs begin to add up.

Build a Better snack! Check out some common serving sizes…

|Protein |Whole Grains |Fruits or Veggies |

|1 piece Low-fat String Cheese |1 Whole Wheat Tortilla |½ cup Frozen Grapes |

|2 Tablespoons Peanut Butter |½ cup Oatmeal |1 Piece Fresh Fruit |

|1 Hard Boiled Egg |1 slice Whole Wheat Toast |½ cup Red Pepper Slices |

|½ cup Almonds |3 cups light Microwave Popcorn |½ cup Baby Carrots |

|1 cup Non-fat Yogurt |1 Mini Whole Wheat Bagel |½ cup Fresh Berries |

|3 ounces Lean Turkey or Ham |1 cup Whole Grain Cereal |½ cup Frozen Fruit |

|Fat-free Refried Beans |5 Whole Grain Saltine Crackers |½ cup raw or 1 cup leafy vegetables |

|1 cup Skim milk |1 Whole Wheat English Muffin |½ cup Fresh Melon |

Where should most of my calories and carbohydrates come from?

Grains: Whole for Half

Choose whole grains for lasting fullness and a more stable blood sugar level. Whole grains contain all parts of the grain and more nutrients than refined grains. Whole Grains digest slower and as a result keep blood sugar levels stable.

Fiber: Fuller Longer

Choose 25-30 grams of fiber a day to feel full and satisfied. An excellent source of fiber will contain 5g or more, and a good source will be between 2.5-4.9g. Snacks such as raspberries, popcorn and almonds are all good sources of fiber.

Protein: Lean & Low-fat

Choose proteins low in fat, like canned tuna, and non-fat dairy, like skim milk and non-fat yogurt. Protein is not a carbohydrate, and therefore doesn’t affect blood sugar levels. Use protein to help satisfy hunger pangs and keep your blood sugar on track.

Fruits & Vegetables: Colorful & Non-starchy

Choose fruits and vegetables that vary in color. The more color in your diet, the more nutrients you gain. Snack on non-starchy vegetables like carrots and green beans for a full feeling without the added carbs.

When should I snack? & Why should I snack and eat small, frequent meals?

Snack before bed, before or during exercise, and when your blood sugar is low. Snacking before bed is important to keep blood sugar from getting too low while you are sleeping. Similarly, snack before and during exercising to provide your body with the carbs needed for working out. About 30 grams of carbohydrates is ideal. Snacking should provide enough carbohydrates to help keep blood sugar stable between meals but not too much that your blood sugar increases drastically. Some signs of low blood sugar are dizziness, feeling shaky, headaches, hunger, weakness and sweating. Balance your carb intake between your snacks and meals to provide your body with a constant supply of energy.

How do I know how many carbohydrates my snacks contain?

To find out how many carbs are in your snacks, first determine how many servings you are consuming. Then find the Total Carbohydrates listed on the nutrition label, and multiply the grams of carbs by the number of servings you are consuming. After a while, you’ll learn how many carbs certain foods contain. Here’s a reference for some simple snacks!

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Where continued…

Snacks with less than 5g of carbohydrates

• 5 baby carrots

• 3 celery sticks + 1 Tablespoon peanut butter

• ½ cup sugar-free gelatin

Snacks with about 10-20g of carbohydrates

• ¼ cup cottage cheese + ½ cup canned or fresh fruit

• 1 small apple or orange

• 1/3 cup hummus + 1 cup raw or fresh cut veggies

Snacks with about 30g of carbohydrates (Good for exercising)

• 1 English muffin + 1 teaspoon low-fat tub margarine

• ½ peanut butter sandwich ( 1 slice whole wheat bread + 1 Tablespoon peanut butter) + 1 cup milk

• 6 oz light yogurt + ¾ cup berries (blueberries, blackberries, raspberries or combination of berries)

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