Food & Nutrition
  • Instead of Pretzels

    Instead of Pretzels

    Pretzels are often popular because they have zero fat. Unfortunately, they also have little nutrition and lots of carbs. Just ten twists have a total of about 45g carbohydrate – about the same as three slices of bread! My pick: A ¼ cup serving of nuts (such as almonds or walnuts), which offers crunch and more nutrition with only a few grams of carbohydrate.

  • Instead of Muffins

    Instead of Muffins

    Problem number one is that most muffins are little more than cupcakes without the frosting, with similar amounts of carbs and calories. Problem number is two is that they’re often as big as a coffee mug! Satisfy your sweet tooth with a ¼ cup of dried apricots, or a small piece of fresh fruit, such as an apple, plum or any fruit about the size of a tennis ball, each with only about 15-20g of carbohydrate and more nutritional value. (Get more fresh fruit serving suggestions here.)

  • Instead of Protein Bars

    Instead of Protein Bars

    There are often a lot of calories and questionable ingredients packed into these small bars. Instead of an overly processed snack, increase your protein intake with ½ cup cottage cheese sprinkled with nuts or berries. A reduced-fat cheese stick and a handful of grapes is another good option for a protein boost.

  • Instead of Toaster Pastries

    Instead of Toaster Pastries

    If it’s dessert you’re after, I advise people to skip these cookies disguised as breakfast and choose a real dessert. An ounce of dark chocolate offers fewer calories and less carbohydrate. Or treat yourself to hot cocoa prepared with nonfat milk, cocoa powder and your favorite sweetener for a satisfyingly sweet snack. (Read more about sweeteners here.)

  •  Instead of Packaged Trail Mix

    Instead of Packaged Trail Mix

    Most commercial mixes contain sugar-coated dried fruit, fried banana chips and artificially colored candies. Personalize a more wholesome trail mix with your favorite nuts, dried fruits, whole-grain cereal and a sprinkling of dark chocolate chips.

  • Instead of Packaged Crackers with Cheese or Peanut Butter

    Instead of Packaged Crackers with Cheese or Peanut Butter

    You can do much better than a highly processed cracker in a neon color, I promise!  If you’re a fan of cracker sandwiches, choose a whole grain cracker for fiber and other health boosters. Then spread peanut butter or hummus for some healthful fats or top with reduced-fat cheddar cheese for hunger-satisfying protein.

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6 Tips for Snack Attacks

Ways to substitute with healthier options

Are you having a snack attack? Almost all of us do, and some snacks can really get you off track, even if you think they are “healthy.” So before the munchies strike and you head to the vending machine, be prepared with some tasty nibbles. I like a snack that multitasks: it should satisfy hunger, fuel your body, boost nutrient intake and work with your meal plan to help manage blood sugar. Click through to see some snacks to avoid and a few health-boosting choices that my clients living with diabetes enjoy. You might too! Once you’ve chosen the best snack options for yourself, keep them at the ready – measured out in the proper portions. (Learn more about portion sizes here.)  Your diabetes care team can also help you fit snacks into your diet.

*All nutrient counts are estimates based on United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference, Release #25

Jill Weisenberger, MS, RD, CDE*, is the author of Diabetes Weight Loss Week by Week. Weisenberger is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates. 

*“Certified Diabetes Educator” and “CDE” are certification marks owned and registered by the National Certification Board for Diabetes Educators (NCBDE). NCBDE is not affiliated in any way with Sanofi US. NCBDE does not sponsor or endorse any diabetes-related products or services.

© 2014 The DX: The Diabetes Experience

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