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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
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Diabetes and Healthy snacking
Fall into Routine by Planning your Snacks
New research from the Boost 100 Calories Snack Poll shows that Canadian Boomers are striving to eat a healthy balanced diet but many are only doing so half the time. In particular they find it most difficult to make healthy snack choices and tend not to plan ahead when it comes to snacking.
If you are a Boomer and you have Diabetes, what and when you eat is even more important. Planning ahead and having ready to go healthy snacks on hand can help improve diet quality.
Diabetes is a disease in which you either don’t produce enough insulin or your body can’t utilize the insulin you produce (insulin resistance). When you eat carbohydrate containing foods they are digested and absorbed as sugar into your bloodstream. Insulin is the hormone that helps take this sugar out of your blood and into your cells for use. When you have diabetes, your blood sugars can rise too high if you consume too much carbohydrate at one sitting.
To help manage your blood sugar levels it is important to:
- Spread out your meals and snacks so that you don’t eat too much at one time.
- Control the total amount of carbohydrates (fruit, veg, grains, dairy, sugar) at any one sitting
- Eat more fibre to help slow the rise of blood sugars, help you feel full and manage portions
- Include a source of protein at your meals and snacks to help slow the absorption of carbohydrates and make your energy last longer.
- Be active. Going for a walk after you eat can help manage blood sugar levels
Healthy Snacking Tips:
- Focus on fruit and vegetables. They are high in fibre and low in calories in addition to being full of vitamins and minerals. Whole fruit such as apples, oranges, bananas and nectarines are fantastic options to grab and go.
- Add a source of protein. For a more substantial snack and to help stabilize blood sugars, add a source of protein to your fruit or vegetables. Spread 1 tbsp peanut butter on apple slices or bring 12 almonds to eat with your nectarine. Bring some hummus for your raw vegetables or wrap them with a slice of turkey.
- To satisfy a sweet tooth, try a calorie controlled nutrition drink like Boost 100 calories. Not only is it pre-portioned for you, but it also contains protein, calcium, vitamins and minerals and is low in sugar. Perfect for diabetics on the go.