Question of the Week: Ideas for the Munchies

The following question was submitted for discussion on this week's blog post, "I have diabetes and have grown tired of munching on carrots when the crazy hungry munchies hit.  I'm replacing chocolate bars with almonds in an attempt to lower my weight.  What exactly can I snack on when these munchies hit? "

I applaud you for making healthy changes!  Almonds are full of vitamins and minerals and should be included in your new plan however limit your portion size to 2 tablespoons or so with nuts as they are high in calories and fat (although the good type).

When you feel like you have the "munchies",  try taking a drink of water.  Sometimes we have a tendency to confuse the thirst sensation with hunger.  You may find that after a drink, you don't have the urge to munch!

Another tip is to have healthy snacks ready.  When you have the urge to have a snack, if you have healthier options available and ready to grab, you will be more likely to eat healthier!

To best keep you satisfied have some protein along with a carbohydrate and try to keep your snack under 200 calories (closer to 150kcal).  Here are some suggestions: 

• 1 - 2 oz of low cheese with a couple of whole grain crackers
• 1 Tbsp peanut butter on some apple slices or celery
• Low Fat/Skim string cheese with a piece of fruit,
• Hard boiled eggs and a couple of whole wheat/grain pretzels
• Greek yogurt with some nuts sprinkled on top

Question of the week: Popcorn as a snack choice?

The following question was asked by one of my readers, "I have pre-diabetes and enjoy having an afternoon snack. Is microwave popcorn ok for me to have? "

Popcorn can be a healthy snack depending on how it is prepared. 3 cups of air-popped popcorn has just less than 100 calories and is equivalent to 1 carbohydrate choice. Popcorn is also a good source of fiber!

Microwave popcorn can be an okay choice but read your labels as there are some that are very high in sodium and fat. Keep in mind that a whole bag of microwave popcorn may contain anywhere from 2 - 3 servings.

Calories for microwave popcorn may vary depending on brand. The following website is very helpful in researching nutritional information on different brands, http://caloriecount.about.com/calories-popcorn-ic2508.

In addition to sodium and calories, other items to watch out for on your labels of microwave popcorn:
*Saturated Fat
*Trans Fats

The optimal way to consume popcorn would be if you could air-pop your own (being able to control the type of oil, amount of salt, and toppings that it would contain.

Suggested tasty toppings for your popcorn: A small amount of grated Parmesan, cayenne pepper, Mrs. Dash, paprika, nutritional yeast, lemon pepper, garlic powder,cinnamon, or taco seasoning.

Question of the week: Are bars and shakes good to use as a quick snack?

A reader posed the following question: "I was diagnosed with diabetes a few months ago. I’m wondering about those bars and shakes I see advertised for people with diabetes. Are they good to use? Sometimes I’m out and need a snack or quick lunch."

My suggestion is to choose a snack (whether it be a bar, shake, or something else) that is close in calories as compared to what you would normally eat as a snack. The snack you choose should also ideally contain protein and (good) fat as well - not just carbohydrate. As with anything else, you need to check the nutritional information on the product. In many of these types of products, you'll find that they are high in carbohydrate or high in bad fats. The snack you choose should be low in saturated fat and contain no transfats.

Rather than using a bar or shake product, try one of these suggestions for a quick satisfying healthy snack:

*All Natural Peanut Butter on Celery Stalks
*Low or Nonfat Yogurt with Slivered Almonds
*Low or Nonfat Cheese with Whole grain crackers
*Baby Carrots with Hummus
*Sliced Apple With All Natural Peanut Butter or Non-fat Cheese

If you prepare snacks like these and carry them with you in an insulated bag, you'll always be ready with something quick and healthy.