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Diabetic Menu Plan
Cholesterol Diet
Renal Diet
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The Best Snacks for a Diabetic Meal Plan
Contrary to what you may have been taught in years past, eating snacks in-between main meals is healthy and an excellent way to keep your blood sugar levels even. Healthy snacks that will go well with a Diabetic Meal Plan are not cake and ice cream but they are still very tasty and satisfying.
What is considered a healthy snack? A healthy snack is low in sugar, fat and salt. Complex carbohydrates make great snacks and lean protein. Even a small package of baked potato chips can make a good snack. Snacks should be between 100 and 200 calories for women and 100 and 300 calories for men. This will depend on the calorie count of the diabetic meal plan you may be following.
Snacks are actually very important to your eating program as they keep the metabolism level. When blood sugar and insulin levels are even the body is in fat burning mode. Snacks also maximize the “Thermic Effect of Food” bringing the temperature of the body higher and increasing the rate at which the body burns off the calories you eat throughout the day.
Eating a small healthy snack when you feel hungry will prevent the urge to binge eat or overheat when lunch and supper time roll around. Eating snacks that have high-fiber content will leave you feeling full and satisfied until time for the next meal.
The time between meals and snacks throughout the day should be spaced out between two and three hours. If you are not eating often enough you will need to train yourself to eat this way. The main meals you eat are most likely much smaller than you are use to eating so a small snack will be welcomed once you get your metabolism and sugar levels at an even keel.
Long periods of time between meals will actually send your body into “Fat Storing Mode” instead of the “Fat Burning Mode” that you want. Your body will protect you from starvation if it senses that you are not getting enough carbohydrates and proteins so any food you do eat will be stored as fat cells for later use. This is a built-in survival mechanism of your body. Keeping your metabolism level even and your sugar even will tell your body that you are getting plenty of nutrition so the food you do eat will be stored and used as energy.
The best snacks:
One ounce of nuts is a great source of protein, fiber and nutrients. It is very filling and tastes great. Do not eat more than one ounce a day (about 20 nuts) and no more than five ounces a week. A bag of Sunflower seeds may seem like a good snack but that is actually one cup which is several servings and contains 1300 calories making it in many cases the total calorie allotment for the day. Check the label on the snacks you choose to be sure you understand what a serving size means for that particular food choice. If the food you choose does not have a label as in fresh fruit and vegetables or a piece of lean meat leftover from yesterday’s meal then eat one portion size. This is a great snack choice. You can never go wrong with a small side salad for a snack as long as you use just a tablespoon of dressing.
If you would like a cracker make sure it is whole grain and you can spread on some kind of nut butter like almond, cashew, or peanut butter. Peanut butter should be a healthy choice brand or heart smart brand with chunks for more fiber. Celery stuffed with a nut butter or tuna is a great snack and surprisingly very refreshing and filling.
One cup of healthy cereal can be a great snack treat whether with skim milk or dry. A good cereal choice should have at least 4 grams of fiber and 4 grams protein to one cup and should range between 100 and 200 calories per cup.
A cup of homemade vegetable, bean or lentil soup is also a great snack choice that is very satisfying especially in the cold winter months. An hour before bedtime eat a small piece of fruit or drink a small glass of skim milk as a snack to keep your sugar and metabolism level throughout the night.
More info on Diabetic Meal plans with Renal limitations.
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