Not eat all day, eat 5-6 small meals a day. I subscribe to three diabetic newsletters, attached to professional diabetic informational sites. Two are attached to diabetic magazines, the other is a medical site, written by medical professionals.
My favorite is Diabetic Living. I find this site easy to navigate, people friendly and easy on the eyes. They also have excellent information and great tips.
This is not a paid sponsored post, the opinions are strictly mine and they have no idea who I am (except a subscriber).
Every once in a while I read an article that I feel is not only pertinent to diabetics but to anyone fighting a weight problem and I like to share the information with as many people as I can.
This article is based on sound medical advice that most of us are aware of yet don't put into practical use. We are talking about snacks. Based on your daily calorie allotment, try to keep snacks between 100 and 200 calories each. To help slow the rise in your blood sugar and satisfy hunger longer, pair a protein-rich food with a nutritious complex-carbohydrate choice.
If you choose to snack once, twice, or three times a day, make your snacks healthy, and see that they help you fill in your nutrition gaps. Snack on cut-up or ready-to-go vegetables. Dip these in a low-fat salad dressing or yogurt with herbs. Try a piece of fruit or a no-sugar-added fruit snack pack. A handful of nuts or a piece of part-skim cheese with whole grain crackers might suit your fancy. Smart snacking requires you to plan ahead to have snacks on hand where and when you need them. Keep the portion size small. When PWD type 2 Patty Gilliam is on the road, she likes to take "snack bags of preportioned nuts or celery sticks filled with peanut butter."
Carb Choice + Protein Choice = Satisfying Snack
Download the PDF and print your own card pack of these 14 snack ideas plus many more. The cards print 4 per page on 8-1/2 x 11-inch paper (you will need 6 sheets). Print on cardstock or heavyweight paper for sturdier cards. Each card includes one snack recipe plus the nutrition information. With these cards on hand, you can cure your next snack attack with a healthful and tasty treat!
Carb: 1/2 large pear
Protein: 1 ounce President Light Brie Cheese
NUTRITION INFORMATION
130 calories, 4.5 g total fat (2.5 g saturated fat), 15 mg cholesterol, 230 mg sodium, 15 g carb, 3 g fiber, 7 g protein
Easy Veggies
Carb: 1 cup raw kohlrabi sticks
Protein: 1/2 cup Cascadian Farm Shelled Edamame, thawed
NUTRITION INFORMATION
126 calories, 4 g total fat (0 g saturated fat), 0 mg cholesterol, 34 mg sodium, 15 g carb, 7 g fiber, 9 g protein
Raisins & Seeds
Carb: 1 mini box Sun-Maid Raisins
Protein: 2 tablespoons Eden Organic Dry Roasted Pumpkin Seeds
NUTRITION INFORMATION
145 calories, 8 g total fat (1.5 g saturated fat), 0 mg cholesterol, 50 mg sodium, 14 g carb, 3.5 g fiber, 5 g protein
Quick & Easy Quesadilla
Carb: 2 Mission Extra Thin Yellow Corn Tortillas
Protein: 1/4 cup finely shredded reduced-fat cheddar cheese
Microwave to melt the cheese. Serve with 1/4 cup salsa, which counts as a free food (under 20 calories, and less than 5 grams of carbohydrate).
NUTRITION INFORMATION
160 calories, 7 g total fat (3.5 g saturated fat), 20 mg cholesterol, 230 mg sodium, 16 g carb, 2 g fiber, 9 g protein
Open-Face Bagel Melt
Carb: 1/2 Thomas' 100 Percent Whole Wheat Bagel Thin, toasted
Protein: 1 slice Kraft Reduced-Fat Swiss Cheese + 1 slice Oscar Mayer Natural Oven Roasted Turkey Breast
NUTRITION INFORMATION
145 calories, 5.5 g total fat (2.5 g saturated fat), 23 mg cholesterol, 267 mg sodium, 12 g carb, 2.5 g fiber, 13 g protein
Cheese Toast
Carb: 3 slices Old London Salt-Free Whole Grain Melba Toast
Protein: 1/4 cup low-fat ricotta cheese + freshly ground black pepper
NUTRITION INFORMATION
120 calories, 3 g total fat (2 g saturated fat), 20 mg cholesterol, 150 mg sodium, 15 g carb, 2 g fiber, 9 g protein
Apples & Peanut Butter
Carb: 1 small apple, cut into wedges
Protein: 2 tablespoons PB2 Powdered Peanut Butter
Dieters love this low-fat peanut butter powder. Just add water and stir.
NUTRITION INFORMATION
105 calories, 1.5 g total fat (0 g saturated fat), 0 mg cholesterol, 95 mg sodium, 20 g carb, 4.5 g fiber, 5 g protein
Rice Thins with Sunflower Seed Butter
Carb: 2 slices Real Foods Whole Grain Rice Thins
Protein: 4 teaspoons MaraNatha Sunflower Seed Butter
Sunflower seed butter is a super source of the antioxidant vitamin E.
NUTRITION INFORMATION
166 calories, 8 g total fat (1 g saturated fat), 0 mg cholesterol, 63 mg sodium, 15 g carb, 3 g fiber, 7 g protein
Cottage Cheese & Carrots
Carb: 1 cup raw carrot chips
Protein: 4-ounce Breakstone's Snack Size Small Curd Lowfat Cottage Cheese
Get 100 percent of your daily vitamin A in one serving of carrot chips.
NUTRITION INFORMATION
125 calories, 2.5 g total fat (1.5 g saturated fat), 15 mg cholesterol, 455 mg sodium, 14 g carb, 2 g fiber, 12 g protein
Crackers & Cheese
Carb: 10 Reduced-Fat Wheat Thins crackers
Protein: 2 pieces Weight Watchers Natural Reduced-Fat Cheddar Cheese Snacks
NUTRITION INFORMATION
171 calories, 8 g total fat (4 g saturated fat), 15 mg cholesterol, 344 mg sodium, 15 g carb, 1 g fiber, 8 g protein
Mini Tuna Sandwich
Carb: 3 slices Rubschlager 100 Percent Whole Grain Cocktail Rye Bread + 3 diced cherry tomatoes
Protein: 3-ounce pull-top can Chicken of the Sea Chunk Light Tuna in Water
Add 1/4 cup diced cucumbers -- a free food -- to keep the tuna moist.
NUTRITION INFORMATION
165 calories, 2 g total fat (0 g saturated fat), 40 mg cholesterol, 420 mg sodium, 17 g carb, 2 g fiber, 20 g protein
Fruit & Nuts
Carb: 1 bag (1/2 cup) Brothers-All-Natural Fuji Apple Fruit Crisps
Protein: 1 ounce (49 kernels) dry-roasted, salted shelled pistachios
NUTRITION INFORMATION
200 calories, 13 g total fat (1.5 g saturated fat), 0 mg cholesterol, 115 mg sodium, 16.5 g carb, 5 g fiber, 6 g protein
Strawberries & Yogurt
Carb: 3/4 cup sliced strawberries
Protein: 6 ounces Chobani Plain Nonfat Greek Yogurt
NUTRITION INFORMATION
140 calories, 0 g total fat, 0 mg cholesterol, 81 mg sodium, 16 g carb, 2.5 g fiber, 18 g protein
Mini Pizza
Carb: 1/2 EarthGrains 100 Percent Whole Wheat Thin Bun, 1/2 cup thinly sliced veggies, and 1 tablespoon pizza sauce
Protein: 1/4 cup shredded part-skim mozzarella cheese
Assemble pizza and microwave about 30 seconds or until melted. Sprinkle with fresh basil or dried oregano, if desired.
NUTRITION INFORMATION
141 calories, 6 g total fat (3 g saturated fat), 15 mg cholesterol, 293 mg sodium, 14 g carb, 3 g fiber, 9.5 g protein
No comments :
Post a Comment