Sunday, February 28, 2010

To Snack or Not to Snack?

Here is the most recent question I have received regarding diabetes...
I have been diagnosed with type 2 diabetes. During the day at work I eat very little, but in the evenings and weekends, I can't seem to stay out of the kitchen. Do you have any suggestions to control my snacking in the evenings and weekends?

Often times we find ourselves consuming more on the weekends because we find "more time" to do things like go out to restaurants, cook or simply lay around the house (which could spike mindless munchies in front of the tv). It's okay to snack but only when it is in moderation.

Here's a couple guidelines that may help nosh the uncontrolled snacking:

-Sipping some water. Sometimes your stomach thinks your hungry when really your just thirsty. Swish down some H2O and then wait 20 minutes...stomach still rumbling? grab a small carbohydrate and protein snack (i.e. some string cheese, pb and a couple of crackers)

- Make sure your snacks are really snacks. You don't want to snack on anymore than 150-200 calories in between meals

- Make your meals more satisfying. Do your meals have a healthy balance of whole grain carbohydrate, lean protein and healthy fats?

- Use a plate. Avoid eating right from the bag/ box/ carton. If you plate your snacks and walk away this will in theory keep you from over eating.

It is important for diabetics to take into account your daily intake of carbohydrates. It is important to consult your RD or physician to ensure that snacking is right for you and your usual regimen prior to embarking on any new lifestyle modifications.

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