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: Healthy Breakfast Choices for Special Occasions

The following question was submitted to me for discussion on this week's blog post, "On special occasions, my family usually gets together for a big breakfast.  Now that I have diabetes, I'm not sure what I can eat.  Waffles, pastries, omelets, bacon, or what?  What are the best items I should choose? "

There are sure to be many delicious temptations on special occasions when you family gets together, whether it is for breakfast, lunch, or dinner.  Additionally, when you are not the one preparing the foods, or reading the labels of the foods or ingredients used, it may be a bit overwhelming to make the correct choices.  

As with any meal - be portion-sized minded and try to keep your breakfast balanced to more than just carbohydrates - be sure to have some protein.

Muffins and other baked goods are usually very high in calories and carbohydrates and low in nutritional value.  Best to skip past these.    I

Bagel-Shop Sized Bagels are usually around 400 kcals each and equivalent to at least 4 - 5 Carbohydrate choices.   You can get more "bang" for your carb/calorie buck elsewhere.... Croissants and Brioches are usually made with alot of butter.  Best to find a delicious whole grain bread (and there are many).  Just watch your portion size.  Depending on side - usually one slice equals one serving or carbohydrate choice (15g).  Look for whole grain varieties of english muffins and breads and keep to 1 - 2 carb choices.

Donuts are fried, full of sugar and oil.  They may taste delicious but all they will give you is calories, and carbohydrates and leave you hungry for more.

Look for low fat, low calories varieties of margarine, cream cheese, and jam.  Use them sparingly.  A little goes a long way!

Good Choices:

1.  Egg White Omelet: Add veggies (mushrooms, tomato, peppers, onions) - add a sprinkle of low fat cheddar cheese.  If you like it hot, season with a dash of hot sauce.  Eat with a slice of whole wheat toast!  Full of protein and fiber this will be delicious and filling!

2.  Steel Cut Oats -  (Cooked in water.)  Top it with Fresh Fruit and a sprinkle of almond slivers or walnut halves for crunch.

3.  French toast made with Multi-Grain or Whole Grain Bread sprinkled with Cinnamon.  Watch your portion size with these (2 slices max).

4.  Greek Yogurt:  Fresh Fruit and a Sprinkle of Nuts for crunch.  High in protein and will keep you full!

5.  Whole Grain Ready To Eat Cereal:  Read the labels to ensure you are choosing a whole grain variety and one in added sugars, low fat, and low sodium.  Look for one with more than 3 - 4 grams of Fiber to keep you full.  Top the cereal with cut up strawberries, raspberries, or blueberries for fiber, vitamins, minerals, and antioxidants!

6.  If available, choose turkey bacon, turkey sausage, or chicken sausage it is leaner than regular.  Watch your portions (do I sound repetitive?)!!! - stay to no more than 2 strips or links if possible.  I like to break them up into pieces and sprinkle into an egg white omelet.  It makes a little go a long way!

Question of the week: Ordering Healthy at a Sandwich Shop

The following question was submitted for discussion on this week's blog posting:  "On my lunch breaks I go to a sandwich shop.  I usually get a large deluxe sandwich with a side of potato salad or coleslaw.  Now that I have diabetes, I’m trying to modify my lunch order.  Can you make some suggestions of what to order?"


There are many delicious menu items that you can still order from a sandwich shop despite your recent diagnosis.  Here are some suggestions for modifying your order to make it "healthier":

1.  Instead of having your sandwich on a hoagie roll, choose whole wheat or multigrain bread.  If you make it an open-faced sandwich to eliminate some of the excess bread, even better!

2.  Choose a lean meat such turkey breast, roast beef, or chicken breast.  Avoid processed meats like bologna and salami.  Choose low sodium varieties when available.   Try to keep to 3 - 4 oz of meat on your sandwich (put the rest of it aside to make another sandwich or for lunch the following day). 

3.  If cheese is a must - choose a low fat, low sodium variety.  Watch your portion.  Try to limit to one slice of cheese (for flavor).

4.  Bulk up with veggies.  Load up your sandwich with lettuce, tomato, cucumber slices, and green pepper rings.  This is a great way to get your "5 a Day" and feel full without the extra calories and fat.  Be creative, ask for spinach instead of iceberg lettuce!

5.  Skip the chips,  potato, macaroni, or pasta salads.  Opt for a side garden salad with a light dressing on the side.  If you aren't in the mood for salad, choose a broth based soup (1/2 cup).

6.  Pass on the Mayo:  Choose mustard or ripe avocado to spread on your sandwich.

7.  Watch your portions - If your sandwich is big - Eat half, save half!

Survival Strategies For Your Holiday Dinner

I'm sure many of you will be attending a family holiday dinner on Sunday and these occasions make it very easy to overindulge. It is not necessary to deprive yourself of many of the delicious dishes that may be put before you, however, it is a good idea to watch the amounts of these items that we are consuming.

Below are a few tips that I put together to help you get through the holiday:

1. Skipping meals before a big holiday party or holiday meal will cause you to binge on all the wrong types of food. Have a little protein, small meal with lots of fiber, or a piece of fruit before you go which will not leave you ravenous when the festivities begin.

2. Use a small salad-sized plate when choosing from the holiday table. With a larger plate you are more likely to try and fill it.

3. Balance your plate with protein and fiber-rich foods such as lean meats, salad, vegetables, and fruits. Simpler is better; shrimp cocktail, crudités (without high fat dip) are great party staples to enjoy.

4. Try to steer clear of anything that is fried, cheesy, or oily. Stay away from mayo-based salads, greasy appetizers, fatty dips, or anything deep-fried.

5. Use oil-based dressings for your salad and put them on the side. Dip the tines of your fork in them before piercing your salad for flavor. You'll save on calories but not skimp on flavor.

6. Don't deprive yourself of the goodies being served as some of these particular dishes only come once a year. Sometimes a taste is all you need to satisfy a craving.

7. Although nuts are healthy, it is very easy to eat them mindlessly and end up eating more than just a handful which adds up in calories and fat grams.

8. Don't drink your calories (save it for the food). Drink water with your meals - add a lemon or lime slice for flavor. If you want to have a holiday drink, enjoy a wine spritzer instead of wine - you'll save on calories but not substitute flavor.

9. If possible, ask if you can bring an entree or side dish - that way you can make something healthier and have control of the ingredients that are in it.

10. When socializing, try to do it away from where the food is displayed. Out of sight, out of mind.

After dinner, and if the weather is nice - go for a walk outside with some of your family and friends to continue socialize. It's like multi-tasking!

A Healthy Switcheroo!

Rather than using high fat sour cream - swap for 0% Greek Yogurt. It has less fat and calories, as well as calcium and a protein bonus! Even great to use as a 'healthier' dip option! Great on a baked potato too!