When you have diabetes, it may seem like you’re always hearing about what not to eat. Here’s some better news: tasty snack and dinner options that help you keep your carbs under control as you reset your goals for the New Year .
Eating the right amount of carbs spread out over the day helps keep glucose levels closer to normal. Along with getting regular exercise and taking medication as prescribed, it helps manage diabetes.
These wholesome snacks are low enough in carbs to fit almost any meal plan. Even better, children love them!
Less than 5 grams of carbs
- ¼ cup fresh blueberries
- 1 cup light popcorn
- 1 hard-boiled egg
- 2 tablespoons pumpkin seeds
- 3 celery sticks with 1 tablespoon peanut butter
- 5 baby carrots
- 15 almonds
10 to 20 grams of carbs
- ¼ cup dried fruit and nut mix
- ½ turkey sandwich on whole wheat bread (2oz. turkey on 1 slice of bread with mustard)
- 1 cup raw veggies with 1/3 cup hummus
- 1 small apple or orange
- 5 whole-grain crackers and 1 piece of string cheese
Children will love this healthy update of an old favorite.
Makes four servings. Serving size: One pita pizza
- 1 cup low-sodium chunky tomato sauce (*see tip below)
- 1 cup grilled boneless, skinless chicken breast, diced (about 2 small breasts)
- 1 cup broccoli, rinsed, chopped and cooked
- 2 tbsp. grated parmesan cheese
- 1 tbsp. fresh basil, rinsed, dried and chopped (or 1 tsp. dried)
- 4 whole wheat pitas (6½-inch)
- Preheat oven or toaster oven to 450°F.
- For each pizza, spread ¼ cup tomato sauce on a pita. Top with ¼ cup chicken, ¼ cup broccoli, ½ tablespoon parmesan cheese, and ¼ tablespoon chopped basil.
- Place pizzas on a nonstick baking sheet. Bake for about 5 to 8 minutes, until pizza is golden brown and chicken is heated through.
- Serve immediately.
Each serving contains 275 calories, 5g total fat, 1g saturated fat, 32mg cholesterol, 486mg sodium, 7g fiber, 20g protein and 41 g total carbohydrate.
“Eat Healthy Foods.” National Diabetes Education Program, November 1, 2012, ndep.nih.gov/publications/PublicationDetail.aspx?PubId=168.
“Pita Pizzas.” National Heart, Lung and Blood Institute, undated, healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=12&cId=9&rId=150.
“Snacks.” American Diabetes Association, undated, www.diabetes.org/food-and-fitness/food/planning-meals/snacks.html.
“Sports and Exercise.” American Diabetes Association, undated, web.diabetes.org/wizdom/download/exercise.asp.
“What Is Diabetes?” National Diabetes Education Program, November 1, 2012, ndep.nih.gov/publications/PublicationDetail.aspx?PubId=171