Diabetes Friendly Snacks During These Uncertain Times
During this time of COVID 19 I’ve had to move my work to Telehealth, and phone reviews.
Not working, or working from home at this time, we all have massive changes to our usual routines. More time available, feeling stressed, not sleeping as well.
And likely, more visits to the fridge and pantry.
Make good choices for meals and snacks
We are probably not moving as much. Not walking to work, not going to gym, maintaining social distancing, spending more hours on screen time.
Maintaining a healthy lifestyle, including food habits, snack choices and exercise will help our physical and mental health during this time. This includes preventing weight gain, and also improved blood glucose control.
Here are some tips which may help:
Include nutrient dense, lower energy snacks which are filling. The ideas below have higher protein, fibre and healthy fats. Highly processed and palatable snacks have higher calorie, salt, fat and sugar and aren’t as filling.
Include stress management options that don’s include eating - exercise, hobbies, learning new skills, meditation.
Eating mindfully - see previous post Zen in the art of eating. Not eating in front of the TV, at the desk, but rather at a table.
Before you reach for a snack, thinking if you are hungry, thirsty (or bored/ stressed)?
Being kind on yourself. Many of us are probably eating and drinking more at this time. Remember it’s what you do most of the time, not what you do all the time that has the most health benefits.
19 SNACK IDEAS
Berries - fresh or frozen
Nuts - preferable unsalted and raw
Yoghurt - Greek or Natural. Full fat varieties tend to be more filling
Frozen yoghurt. Not the sugar laden kind - just stick your bowl of yoghurt in the freezer for 30 mins before eating
Cottage Cheese - adds some protein to vegetable sticks or a grain cracker
Fruit - Good fibre and Vitamin C
Frozen fruit - orange segments / banana/ berries /grapefruit segments
Hummus and Vegetable sticks- carrot / capsicum/ cucumber
Dark chocolate - higher percentage cocoa will have less sugar. Aim for 85 % or higher
Egg - hard boil in a batch so they are ready to go
Glass of milk - plain, not flavoured milk
Grain biscuit and avocado / other topping
Popcorn - home-made, add some flavour like paprika
Home made jerky - I’ve been experimenting with this for long distance hikes
Dehydrated or oven baked vegetables - beetroot / zucchini as an alternative to potato chips
Seeds - sunflower/ pumpkin/ pepitas
Fermented vegetables - sauerkraut - beetroot and ginger can be added to vegetable sticks or hommus
Protein powder - can be a convenient way to add protein
Portion control snacks - containers and zip lock bags are great for limiting quantities
Exercise and decreased sedentary time.
Decreasing sitting time is important. Breaking up sitting time. Some great tips are included is this article https://baker.edu.au/health-hub/keep-it-moving/reduce-sitting-time/baker.edu.au/health-hub/keep-it-moving/reduce-sitting-time
Exercise snacking - standing up every 30 minutes and doing a series of body weight movements like squats helps to keep you awake and productive as well
I’ve been using a balance board, whilst doing some work or activities that don’t require sitting
Hope these tips and ideas help if you find yourself at home looking for snacks at this time.
Stay well. Stay safe.
Cam