People snack for a lot of reasons—not just because they’re hungry. Snacking can give your body nutrients, give you a chance for a treat or to try new foods, or give you a much‑needed break during a busy day.
Here are some tips to guide your snacking:
How to Know if You Should Snack
Listen to your body and learn about your blood glucose (blood sugar) patterns to help you decide if it’s the right time for a snack.
Ask yourself:
- Am I hungry?
- Will I need energy for physical activity?
- Do I need extra carbs to keep my blood glucose in my target range?
If you answer “yes” to any of these questions, a snack may be a good idea. If you are wondering if a snack can fit into your eating plan? Snacks add extra calories. If weight loss is one of your goals, you may need to adjust the calories you eat at other meals. Remember to monitor your blood glucose levels before and after snacks to make sure your blood glucose stays in target range.
What to snack on?
1. Choose snacks that help keep blood sugar in range
You can:
- Pick low‑carb snacks, like non‑starchy vegetables.
- Choose snacks that are high in fiber or combine lean protein or healthy fats with a quality carbohydrate.
Examples:
- Graham crackers with peanut butter
- Low‑fat cheese with whole‑grain crackers
If your blood sugar is low (hypoglycemia)
Choose a fast‑acting carbohydrate, such as:
- ½ cup of juice
- 3–4 glucose tablets or gels
- 1 tablespoon of sugar or honey
2. Use snacks to add more non‑starchy vegetables
If you’re hungry and your blood sugar is stable, non‑starchy vegetables are a great choice. They are low in carbs and calories, high in fiber, and can help you feel full until your next meal.
10 Healthy Snack Ideas
Carb amounts vary, so adjust portions to what works best for you.
- Air‑popped or light popcorn: Three cups have about 15 grams of carbs. Add flavor with black pepper or parmesan cheese.
- Fruit and protein: Apple or pear slices with reduced‑fat cheese or nut butter give you fiber and protein to help you stay full.
- Bean dip and veggies: Hummus with broccoli, bell peppers, or grape tomatoes is a high‑fiber option. Check the Nutrition Facts label for carb amounts.
- Hard‑boiled eggs: A simple, protein‑rich snack that’s already portion‑controlled.
- Olives: A low‑carb, salty snack with healthy fats. Watch portions—they’re high in calories and sodium.
- Avocado: Slice and drizzle with olive oil, vinegar, or spices. Add tomatoes for a mini salad. Low in carbs and sodium.
- Tuna or salmon: Foil packs or cans of water‑packed fish are high in protein and low in carbs. Eat alone, with veggies, or wrapped in lettuce.
- Fruit and yogurt parfait: Layer plain low‑fat Greek yogurt with fresh, frozen, or canned fruit (in juice or water). Add nuts for crunch.
- Vegetable juice: A quick way to get a serving of vegetables. Choose low‑sodium options. Half a cup has about 5 grams of carbs.
- Toast and nut butter: Whole‑grain bread or a whole‑grain toaster waffle topped with peanut or almond butter gives you whole grains and plant‑based protein.
Watch Your Portion Sizes
Snacks should be small. Here are two ways to keep portions in check:
1. Buy single‑serving options
Examples:
- Individual cups of yogurt or cottage cheese
- Cheese sticks
- Small packs of baby carrots
- Applesauce cups
- Fruit cups packed in juice or water
Many fresh fruits—like small apples, pears, plums, or tangerines—are naturally portion‑controlled.
2. Portion snacks yourself
Use small containers or zip‑top bags. Avoid eating straight from a large bag or container, which can lead to overeating.
More Snack Recipes
Check out our Diabetes Food Hub for more snack ideas. Here are a few favorites:
