University of Illinois Extension

HOT Project: Healthy Outcomes for Teens

http://urbanext.illinois.edu/hot

What about Snacks? And Eating Out?

You can still have a snack or eat out if you have diabetes, or if you are trying to balance your “calories in” with “calories out”. Remember the videos about sharing high calorie sandwiches if you are out with a friend and something looks too good to pass up? This is good for healthy eating, and can also save you money.

Plan to have healthy snacks available. If there are no healthy snacks at your school, be a detective and find the healthiest choices. What is a healthiest choice? Read the label! If you have diabetes, choose a snack that has 15 to 30 grams of carbohydrate, unless your meal plan includes more. Snacks with 15 grams of carbohydrate include

  • ½ cup of juice
  • 17 grapes
  • 7 Ritz crackers
  • 43 wholegrain goldfish crackers
  • 15 vanilla wafer cookies
  • ½ cup applesauce

The best snacks have some carbohydrates and some protein. These snacks have both 15 grams of carbohydrate and some protein:

  • 1 cup of skim milk
  • ½ cup of low-fat yogurt
  • 4 cheese crackers with peanut butter
  • 1 granola oats and honey granola bar

If your snack has mostly carbohydrate, and you want to add some protein, think about adding string cheese, cottage cheese, peanut butter, or milk to the snack. Of course, all of these choices are better if they are low fat options.

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