Decoding diabetes: 11 easy snack ideas with 200 calories or less

By Mary Tvedt Jul 1, 2015

If you are living with diabetes or have been diagnosed with prediabetes, you’ve likely heard about the virtues of healthful eating and maintaining a healthy weight.

It’s often easier said than done.

Healthful eating takes planning and a well thought out grocery list. It may also mean cutting down – not cutting out – on some of your favorite foods. Don’t deprive yourself.

Aim for three meals and one to two snacks per day. Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your day without over-spending your calorie budget. The Academy of Nutrition and Dietetics offers the following tips to make snacking work for – not against – your healthful eating plan.

  • Choose nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins.
  • Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.
  • Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
  • Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Keep it interesting with these 11 snack ideas with 200 calories or less. Get creative by swapping out different fruits, vegetables and grains to give yourself even more options.

  1. One tablespoon peanut butter spread on slices of a medium apple
  2. One cup tomato soup with five whole-grain crackers
  3. Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
  4. Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping
  5. Small baked potato topped with salsa and 1 ounce low-fat cheese
  6. Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
  7. Six whole-wheat crackers and one slice low-fat Colby cheese
  8. Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ a banana
  9.  One 6-inch fl our tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
  10.  Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing
  11. Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard

Mary Tvedt

Mary Tvedt is a certified diabetes educator. She has a bachelor’s degree in foods and human nutrition with a minor in child development and family science from North Dakota State University. If you have concerns about diabetes talk to your doctor. To learn more about services at the Diabetes Care Center, call (307) 577-2592.

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