Morning Snacks
Goal:
Your morning snack can keep you going until lunchtime as you take advantage of what are often the most productive hours of the day.
Strategy:
This might be a good time to focus on fiber and protein to give yourself a strong start to the day. This may be a good time for a square of 90 to 100% dark chocolate to give yourself a treat and allow plenty of time for the caffeine to wear off before bedtime.
Snacks:
¾ cup peach slices mixed into ½ cup cottage cheese
1 cup strawberries with ½ ounce of nuts
1 cup of carrots or other vegetables with 2 tablespoons of hummus
1 ounce of dark chocolate, (optional) melted and spread a whole-grain mini bagel
1 ounce of dark chocolate, melted and blended with fat-free cream cheese, with apple slices dipped in it
Egg salad with 1 hard-boiled egg, plain yogurt, dill, mustard, and chopped onion, and bell peppers
1 slice whole-grain toast with hummus or fat-free cream cheese, lettuce, and tomato
Afternoon Snacks
Goal:
Whether you are trying to stay awake during high-powered work meetings or being a chauffeur and personal assistant to four children, your afternoon snack needs to keep you at the top of your game.
Strategy:
Too many carbs and unhealthy fats can weigh you down and make you sleepy, but healthy fats can boost your brain function and powers of concentration. Add a bit of protein and some fiber from healthy carbs to stay full and satisfied and keep your blood sugar even, which is great for those watching their blood sugar.
Snacks:
½ cup fat-free refried beans with 1 oz. melted cheddar or jack cheese and/or 2 slices of avocado
Celery sticks with tuna salad made with plain yogurt, sliced olives, chopped celery, and lemon juice
½ to 1 cup of bean salad with green beans, garbanzo beans, kidney beans, black beans, chopped onion and green pepper, balsamic vinegar, mustard, and olive oil
1 orange and a string cheese stick
Baked carrot or sweet potato fries with olive oil
1 piece of whole-grain bread with canned salmon and chopped tomato
Evening Snacks
Goal:
A good evening snack for diabetics can help prevent overnight hypoglycemia, or unhealthy drops in blood sugar. Some carefully-chosen foods can also help you feel sleepy as the evening wears on towards bedtime.
Strategy:
Have a few low-glycemic carbs to prevent sugar from dropping overnight, but not too much. Avoid anything too heavy or greasy because those foods can interfere with sleep. Include a bit of protein, and consider walnuts, peanuts, bananas, oats, and tomatoes, since those foods may boost your body’s production of melatonin and may help you sleep better.
Snacks:
Portobello mushroom pizza with tomato sauce and mozzarella cheese
1 packet plain oatmeal with ½ ounce of walnuts
½ to 1 banana with 1 tablespoon peanut butter
½ cup unsweetened shredded wheat or bran flakes in 1 cup milk
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