Healthy Snacks to Reduce Your Risk of Type 2 Diabetes
If you’ve just been hit with the news that you’re at high risk of developing diabetes, you may be wondering how this knowledge is going to impact your day-to-day routine. Will you need a complete diet and lifestyle overhaul? How will you fit it all in when your day’s busy enough?
Let’s face it, no one enjoys calorie-counting or creating complicated meal plans – but if you’ve been diagnosed with pre-diabetes, you’ll need to start taking much more of an interest in what you’re putting into your body. The good news is that it’s actually quite easy to change your eating habits – all you need is a little guidance and forward planning.
Quick Fixes for Snack Attacks
Snacking is one of the biggest pitfalls for people trying to improve their nutrition – when the urge to nibble hits, it’s all too easy to reach for the closest thing to hand, whether it’s the office vending machine or the bag of chips in your desk.
To get you started on the right path, check out these snack ideas – perfect for keeping in your handbag, glove compartment or on your desk for those snack attack moments.
If you have a sweet tooth:
Are biscuits and pastries your weakness? Avoid cream-filled and chocolate biccies and opt for a more wholesome version. Arnott’s Full o’ Fruit are a great alternative as are Freedom Foods Healthy Calories Cookies. Swap that heavy breakfast pastry for a wholemeal crumpet with a smidge of your favourite jam.
Portion size: two biscuits, one crumpet with teaspoon of jam
Can’t resist lollies? Dried fruit is a great substitute. Make your own trail mix from raisins, dried apricots and your favourite nuts and seeds. Just be sure to avoid brands with added sugar – they’re sweet enough!
Portion size: a tablespoon should be enough to keep the sugar cravings at bay.
If you prefer savoury:
If chips are your snack of choice, swap them out for a small bag of popcorn. It’s high in fibre and low in fat – the perfect guilt-free treat.
Portion size: one cup or one 30g pack
Always order the cheese platter instead of dessert? You can still indulge your cheese addiction – as long as you’re selective. Cottage cheese is a great low fat option and an ideal afternoon hunger pang killer – enjoy with carrot sticks or rice cakes and be sure to opt for a low fat version.
Portion size: two rice cakes, 1-2 tablespoons of cheese, one carrot sliced into sticks
If you can’t resist carbs:
Carbohydrate is not a dirty word. But if you have pre-diabetes, you do need to choose carefully. Trade that mid-morning vegemite scroll for a whole-wheat savoury muffin topped with low fat cream cheese.
Skip that buttery, trans-fat laden pancake and replace it with a low calorie snack bar. We recommend Kellogg’s K Time Twist Bar®, Uncle Toby’s Real Fruit®, or Weight Watchers Bar®.
Portion size: one small muffin and tablespoon of spread, one snack bar.
Check out more great diabetes-friendly recipes here.