Snacks on the Go
For Diabetes
Carbohydrates what are they?
Pizza, cookies, candy bars,
etc. these are foods that are
high in carbohydrates.
However ,there are all
kinds of food that have
lower amounts of carbohy-
drates that will keep you
full throughout the day. All
of us snack on food
throughout the day wheth-
er it’s after we eat a meal or
a couple hours after eating
a meal. But first ,I would
like to talk about what car-
bohydrates are. Carbohy-
drates are the food that we
eat that gives us energy
throughout the day. Carbo-
hydrates are a part of your
diet that has an impact on
blood glucose levels (1) in
us and especially in diabe-
tes.
Ways for Diabetes to snack on the go
When I snack throughout
the day, I either have al-
monds, peanuts, cashews,
walnuts, and string cheese.
However, not everyone can
have the same snacks as I
do and be full throughout
the day.
B y: Ca s s a ndr a H e ld
1/31/2018
Volume 1, Issue 1
I was diagnosed with Type I effect it has based on the
diabetes when I was 21 amount of carbohydrates
years old and now I am 24 (2). Here is a picture of Inside this issue:
years old. I am still getting what kinds of foods with
used to counting the carbo- their glycemic index (2).
hydrates that are in my Carbohydrates 1
meals. You don’t have to
stop eating
carbohydrates Diabetes snacks 1
however ,you
can eat meals
with lower Cheese, grapes, 2
amounts of and popcorn
carbohydrates
that will not Vegetables, 3
cause your jerky, and pe-
cans
blood glucose
levels to rise. Bibliography 4
The glycemic
index shows
the range of
foods and
how much
Here are some tips about with insulin. 4. Eat filling On the next pages there are
snacks that can make you foods such as an apple with some recipes and ideas for
full. 1. If your blood glu- peanut butter. 5. Eat more people that can make these
cose is low consider talking fruits and vegetables. 6. Be snacks that’ll help them
to your doctor. 2. Make aware of portion sizes. 7. throughout the day.
sure to have a good insulin- Avoid sitting and snacking.
to-carb ratio. 3. Be aware of 8. Plan your snacks ahead
how your body interacts (4).
1. Cheese and Crackers
Cheese is notoriously high in fat, espe-
cially the heart-clogging saturated kind.
Stick to small portions of cheese and
add some whole grain crackers. For 200
calories you can have 15 Kashi TLC
original seven-grain crackers with an
ounce of Cabot 50 percent reduced fat
sharp cheddar.
Crackers
Serving Size: 15 crackers
Calories: 130
Calories From Fat: 30
Total Fat: 3 grams
Saturated Fat: 0 grams
2. Grapes and yogurt dip
Cure a craving for sweets by dipping 1
cup of grapes into a yogurt-and-
whipped-cream mixture. Stir 2 table-
spoons of Sugar Free Cool Whip into a
5.3-ounce container of Oikos Blueberry
yogurt. The full snack is 200 calories.
Grapes
Serving Size: 1 cup
Calories: 60
Calories From Fat: 5
3. Popcorn
Since it's high in fiber, popcorn will
really fill you up. Plus, the low calorie
and fat content means you can eat
more popcorn for the same amount of
calories than other snack foods. Stick
with the low-fat version since flavors
(like movie theater butter or caramel)
lower the health value. For 200 calo-
ries, you can eat almost a full bag of
Pop Secret's 94 Percent Fat Free Butter
variety.
Page 2
Cholesterol: 0 milligrams Total Carbohydrate: less than 1 gram
Sodium: 160 milligrams Dietary Fiber: 0 grams
Total Carbohydrate: 22 grams Sugars: 0 grams
Dietary Fiber: 2 grams Protein: 8 grams (3).
Sugars: 3 grams
Protein: 3 grams
Cheese
Serving Size: 1 ounce (a 1-inch cube)
Calories: 70
Calories From Fat: 40
Total Fat: 4.5 grams
Saturated Fat: 3 grams
Cholesterol: 15 milligrams
Sodium: 170 milligrams
Total Fat: 0.5 grams Calories: 120
Saturated Fat: 0 grams Calories From Fat: 0
Cholesterol: 0 milligrams Total Fat: 0 grams
Sodium: 0 milligrams Saturated Fat: 0 grams
Total Carbohydrate: 16 grams Cholesterol: 0 milligrams
Dietary Fiber: less than 1 gram Sodium: 70 milligrams
Sugars: 15 grams Total Carbohydrate: 16 grams
Protein: less than 1 gram Dietary Fiber: 0 grams
Sugars: 15 grams
Yogurt
Protein: 13 grams (3).
Serving Size: 5.3 ounces (1 container)
Nutrition Facts Total Carbohydrate: 26 grams
Amount Per Serving Dietary Fiber: 4 grams
Serving Size: 6 cups or 1/2 bag (30 Protein: 4 grams (3).
grams)
Calories: 110
Calories From Fat: 15
Total Fat: 2 grams
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 380 milligrams
Snacks on the Go
4. Vegetables and Hummus
The great thing about veggies is that
they're so low in calories and fat you
can practically eat without worry. For a
200-calorie snack, cut up a medium
stalk of broccoli and two celery stalks
then dip into 4 tablespoons of Sabra
Roasted Red Pepper Hummus.
Broccoli
Amount Per Serving
Serving Size: 1 medium stalk
Calories: 45
Calories From Fat: 0
Total Fat: 0.5 grams
Saturated Fat: 0 grams
5. Salami Jerky
Makes: 4 serving
Total carbohydrates: 1 gram
Hands-on time: 1 minute
Total time: 15 minutes
Ingredients
4 ounces thinly sliced salami (ideally
something Italian and/or dry-ish)
Instructions
6. Rosemary– Roasted Pecans
Makes about 8 (1-ounce) servings
Total carbohydrates: 4 grams per serv-
ing
Hands-on time: 5 minutes
Total time: 20 minutes
Ingredients
1 tablespoon butter, melted
1/8-1/4 teaspoon cayenne pepper (if
Volume 1, Issue 1
Cholesterol: 0 milligrams
Sodium: 80 milligrams
Total Carbohydrate: 8 grams
Dietary Fiber: 3 grams
Sugars: 2 grams
Protein: 4 grams
Celery
Amount Per Serving
Serving Size: 2 stalks
Calories: 15
Calories From Fat: 0
Total Fat: 0 grams
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
1. Heat the oven to 350 and
line a baking sheet with foil
or parchment paper for easy
cleanup.
2. Arrange the salami on the 3.
sheet so that it’s not over-
lapping, and bake until it’s
just barely beginning to
brown and the edges are
curling up, around 12-15
you like spicy things)
1 tablespoon chopped fresh rosemary
(or 2 teaspoons dried)
8 ounces raw pecan halves (or walnut
halves, if you prefer)
½ teaspoon kosher salt (or half as much
table salt)
Instructions
1. Heat the oven to 350 degrees F.
Sodium: 115 milligrams
Total Carbohydrate: 4 grams
Dietary Fiber: 2 grams
Sugars: 2 grams
Protein: 0 grams
Hummus
Amount Per Serving
Serving Size: 2 Tbsp.
Calories: 70
Calories From Fat: 50
Total Fat: 6 grams
Saturated Fat: 1 gram
Cholesterol: 0 milligrams
Sodium: 120 milligrams (3).
minutes.
Cool on a paper-towel lined plate,
then blot with another paper tow-
el. Eat right away (I like to dip
them in a blob of yellow mustard),
or in the refrigerator (5).
2. In a medium-
sized bowl, stir together the butter,
cayenne, and rosemary, then add
the pecans and stir to coat.
3. Arrange the pecans on the baking
sheet, sprinkle with salt, and bake
10-15 minutes, until they’re very
fragrant and a shade darker (they’ll
crisp as they cool).
4. Store the nuts at room temp (5).
Page 3
 Carbohydrates are good to have in our diets but, for people who are diabetic like me have to
count them with our meals. These are some things to keep in mind about snacking during the
day and making sure that you are getting the nutrients and that the snacks are keeping you full
throughout the day.

For more information go on these websites:

Diatribe

https://diatribe.org/afternoon?
gclid=EAIaIQobChMI4NSD75bn2AIVCaZpCh2j4A_LEAAYAiAAEgLqi_D_BwE

Diabetesforecast

http://www.diabetesforecast.org/?referrer=http://google.diabetes.org/search?
site=df&client=df&entqr=3&oe=ISO-8859-1&ie=ISO-8859-
1&ud=1&proxystylesheet=df&output=xml_no_dtd&proxyreload=1&q=carbohydrates

Bibliography
1. McCarren, M. The Sweet Stuff.
Diabetesforecast. 2008: 1-5.
2. Neithercott, T. Carbs: Beyond
The Basics. Diabetesforecast.
2014: 1-6.
3. Neithercott, T. Sizing Up
Snacks. Diabetesforecast. 2008:
1-5.
4. Neithercott, T. 8 Tips for Smart
Snacking. Diabetesforecast.
2013: 1-4.
5. Newman, C. Afternoon. Dia-
tribe. 2017: 1-6.