"Don't eat between meals." If you've ever heard that advice, you might want to take it with a grain of salt. If you go more than four or five hours between meals, a mid-afternoon snack might be just what the doctor ordered to help you keep your blood sugar steady. Snacking is also important if you're taking medication that could cause a blood-sugar low between meals. Discuss with your doctor or a registered dietitian what snacking approach is right for you.
1. Keep your snacks to 150 calories or less. The danger of snacks is that they can become more like extra meals if you go overboard. First, make sure you're truly hungry—and not just bored or stressed or craving chocolate—before reaching for a snack. Then limit yourself to 150 calories per snack. This will help keep your snacking "honest." After all, it's hard to find a candy bar with only 150 calories. And if you're hankering for a candy bar, but a healthier snack doesn't appeal, you're probably not truly hungry.
2. Beware of low-fat snacks. Studies show that people tend to eat about 28 percent more of a snack when it's low-fat because they think they're saving on calories. But low-fat snacks such as cookies only have about 11 percent fewer calories than their full-fat counterparts. Stick to the same amount you'd eat if you thought the snack was full-fat.
3. Plate your snacks. Eat straight out of the bag and you're guaranteed to eat more, whether it's chips, pretzels, or cookies. Instead, put a small portion on a plate, seal up the bag and put it away, then sit down and enjoy your snack.
4. Grab the whole bag. A single serving bag, that is. You're much more likely to stop after one serving if you don't have to measure it out yourself. If paying more for extra packaging that will eventually clog landfills bothers you, separate your snacks yourself into reusable single-serving containers when you get home from the grocery store so they're ready to grab when you're ready to eat them.
5. Pour a handful of nuts. Almonds, walnuts, pecans, peanuts, and cashews contain the healthy monounsaturated fats that lower cholesterol and reduce the risk of heart disease. And because they're packed with protein and "good" fat, they won't raise blood sugar as much as crackers or pretzels do. Because many nuts are high in calories (almonds are the lowest), stick to an ounce, or about the amount that will fit in the palm of your hand.
6. Have a few whole-grain crackers with peanut butter. You'll eat more protein and fewer carbs than if you have a bigger pile of crackers with no peanut butter, and your blood sugar won't rise as much.
7. Snack on raw veggies. Get in an extra serving of vegetables by nibbling on grape tomatoes, carrots, red and green peppers, cucumbers, broccoli crowns, and cauliflower. Eat them plain or dip them into nonfat yogurt, a light salad dressing, or hummus (stick with 1 to 2 tablespoons' worth).
8. Spread some black bean salsa over eggplant slices. The salsa has only about 15 grams of carbs, 80 calories, and 1 gram of fat.
9. Sip a small cup of vegetable soup. Cook non-starchy vegetables such as spinach, onion, celery, green beans, and squash in some vegetable or chicken stock. It's filling, full of veggies, and low in carbs.
10. Indulge in a few decadent bites. Have a snack of three dried apricots, a small piece of dark chocolate (about the size of a Hershey's miniature chocolate bar), and three walnuts or almonds, suggests Vicki Saunders, RD, who teaches nutrition education programs at St. Helena Hospital in Napa Valley, California. Savor every nibble!
11. Blend a fruit smoothie. Combine half of a chopped banana, 3⁄4 cup nonfat plain yogurt, and a non-nutritive sweetener, and blend until smooth.
12. Freeze grapes and peeled bananas. Seal them in a sandwich bag and throw it into the freezer. Once frozen, they're a refreshing and healthy treat. You can eat 20 red seedless grapes and still consume only 100 calories.
13. Eat an apple—and the skin. An apple with the skin contains about 3 grams of fiber. The skin packs a double whammy, carrying healthy soluble fiber that helps to lower cholesterol and prevent heart disease and antioxidants that fight free radicals and lower the risk of diabetes complications.
14. Try low-fat string cheese. Each one contains only 80 calories. These are one of the few portable goodies rich in sugar-steadying protein.
15. Have your chocolate "bar" frozen. By that we mean enjoy a frozen fudge pop. They taste delightfully chocolatey but contain only about 80 calories.
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Diabetic Diet Plan And Food Guid
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Exclusive Information On Diabetic Diet: Include sample diabetic meal, menu, diabetic food exchange list and diabetes foods guide.
 Diabetic Diet Basic
The basics to diabetic diet meal planning are simple once we understand the way our body breaks down food. Everything we eat is broken down into sugar eventually. Sugary foods such as sweets or fruit hit the bloodstream almost immediately, followed by the slower starches (carbohydrates, or carbs), which take an hour or two to break down depending on their complexity. Proteins are next, taking about four hours, then between six and eight hours the fats finally break down. If strict attention is paid to diet and exercise, many diabetics can control their blood sugar with minimal dependence on medication.
Diabetic Diet Plan
Diabetic diet plan differ from person to person due to our daily nutritional needs and type of diabetes a person suffers. Following are the most common type of diabetes diet:
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- Type 1 diabetes always requires insulin treatment, the main focus is to find a balance between the food intake and insulin.
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- Type 2 diet focus on controlling weight in order to improve the body's ability to utilize insulin. In most cases Type 2 diabetes can be controlled through proper diet and exercise alone.
The diet goal is to eat a balanced, portion controlled meal that will allow our body to stay on an even keel throughout the day as the components of each meal hit the system. Eating every two to three hours is best, five or six small meals being recommended, and light exercise after each meal will help kick start the digestive system and prevent a spike in sugar levels. If we can include appropriate servings from each food category at each meal, they will break down at different rates, delivering a steady trickle of sugar into the bloodstream and keeping our energy level stable. This saves our system from having to deal with a great influx all at once, as it would if we ate only carbs, or only protein.
Diabetic Diet Sample Meal And Food
The ideal diabetic meal will consist of a combination of foods. Some foods cross categories, like bread products that are high in fat, dairy items that provide protein, and starchy vegetables. Our needs will vary depending on the time of day and how much physical activity we engage in. Following is a sample diabetic diet meal :
One serving of protein (3 oz of chicken, lean beef or fish)
One serving of bread (whole grain roll, tortilla or ½ cup pasta)
One serving of dairy (cheese, milk or low-fat sour cream)
One serving vegetables (fist sized portion or a small bowl of salad)
One serving fruit (tennis ball sized or ½ cup sliced)
Small amounts of unsaturated fats are needed, so add a little dressing or a pat of soft margarine. Avoid sweets; consider the fruit your dessert!
Foods that should be avoided include; fatty red meat, organ meat, highly processed food, fried food, fast food, high cholesterol food and foods rich in saturated fat.and keep control of your diabetes now!
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