Thursday, September 16, 2010

Healthy Snacks

Low-Carb Snack Ideas for People with Diabetes

If you need a pick-me-up in between meals, a snack with 15-20 grams of carbohydrates is often the answer. For someone with diabetes, it's important to eat a fiber-filled and nutrient-rich snack to curb the appetite before the next meal, says Angela Ginn-Meadow, a registered dietitian and a spokesperson for the American Dietetic Association. Talk to your health-care provider about whether a snack will work in your meal plan.


Choose 6 ounces of light yogurt for a carb-friendly snack. Not only is creamy yogurt cool and sweet, it's a great source of calcium, too.


If you're hungry for a snack, grab one small orange and get a juicy dose of vitamin C as well as fiber, which helps keep blood glucose under control.

Frozen Fruit Bar

Next time those hunger pangs hit, pick a frozen sugar-free fruit bar--it will treat your sweet tooth and might also have extra vitamin C.

Graham Crackers

They're not just for kids! Graham crackers are convenient, portable, and offer that oh-so appealing crunch. Grab three graham cracker squares to get 15-20 g of carbs.


For a boost of calcium and a dash of creamy goodness, down a 10-ounce glass of skim or 1 percent milk. Opting for low-fat milk is good for your heart, too, because whole milk has five times more saturated fat.

Bread with Peanut Butter

When you need a more filling snack, spread one slice of whole wheat bread with 1 tablespoon of peanut butter. It's a hearty treat that's packed with protein and has heart-healthy monounsaturated fat.


If you have a hankering for a crunchy snack, skip the chips and grab 3 cups of light popcorn (no salt, no butter). Plus, popcorn is easy to grab on the go and full of fiber.


Apples come in so many varieties, it's easy to find the perfect flavor. Choose one small apple at snack time for a serving of fruit that's also a good source of soluble and insoluble fiber, which helps prevent cholesterol buildup.

English Muffin with Cheese and Apple Slices

Want a snack with ooey-gooey melted cheese? You're in the right place with this combo snack that includes half of a whole wheat English muffin, 1 ounce low-fat cheese, and a couple of apple slices (about 1/4 of a small apple). Set it in a toaster oven or under the broiler for a few seconds for a chewy snack that hits the spot.

Strawberries and Cottage Cheese

For a snack that mixes a serving of dairy with a serving of fresh fruit, combine 1 cup of strawberries and 1/2 cup low-fat cottage cheese. The combo provides a boost of vitamin C and calcium to your day.


Grape fans unite! Whether you love green, red, or Concord, pick 1 cup of your favorite grapes and munch away for a carb-friendly snack that's full of vitamin C.

Crackers with Peanut Butter

A little bit salty and a little bit sweet, a little bit crunchy and a little bit creamy, this snack combines the best of all worlds. Put together four of your own peanut butter cracker sandwiches or buy a 4-pack from the vending machine. Just make sure to use only 2 teaspoons of peanut butter total to keep it carb-friendly and opt for low-sodium crackers to keep sodium at bay.

Pudding with Banana Slices

Yes, you can have pudding! Just grab 1/2 cup of your favorite sugar-free pudding flavor, top with a few slices of banana, and you're good to go. Look for versions of pudding with calcium for an extra health boost. Plus, convenient snack packs make it even easier to take this treat with you.


It works for toddlers and for grown-ups! Tote 3/4 cup of Cheerios for a crunchy, fiber-filled treat.

Carrots with Ranch Dressing

For a boost of beta carotene, fiber, and vitamin A, you can't do much better than snacking on 15 baby carrots with 2 tablespoons light ranch dressing. Many supermarkets sell individual snack packs of carrots, too.

Pita Bread Pocket with Hummus

Hummus isn't just a fun party dip, it's a great everyday snack option, too. Made from ground garbanzo beans (chick peas), hummus is a flavorful way to get your fiber. Spread 1 tablespoon of hummus on half of a pita bread pocket (1 ounce) for a delicious low-fat snack.

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