When you give your body premium fuel, you’re powering your engine in a number of ways. First, nutritious food can help you feel better, think better and even sleep better. Plus, by making healthy choices, you may be reducing your risk for common chronic diseases such as type 2 diabetes, which affects how the body uses food for energy.
Across the U.S., more than 100 million people have diabetes and prediabetes, and many of them don’t even know it, according to the Centers for Disease Control and Prevention (CDC). April is Defeat Diabetes Month, a time to call attention to this chronic condition and educate people on what steps they can take to reduce their risk for developing diabetes.
Snacks are a good place to start. You see, everything you eat affects your blood sugar, which is known as blood glucose. One important action that anyone can commit to this month is to eat healthier snacks, which have a combination of protein, healthy fats and fiber. Whether you’re answering a rumbling stomach late morning, or powering through an afternoon meeting, think of every snack you choose as an opportunity to give your body the fuel it needs. Did you know, for example, that nine out of 10 people aren’t getting enough fruits and vegetables? Snacks allow you to squeeze in more nutrition, including the recommended two cups of fruit and 2.5 cups of vegetables you need per day.
With that in mind, here are 30 snack ideas for your next grocery run, as recommended by the American Diabetes Association, the Diabetes Foundation and the Cleveland Clinic. As you stock up, remember to keep portion size in mind. It can be helpful to opt for individual cups or snack bags to limit yourself to a single serving or make your own using containers and small baggies. Follow our guide and you’ll have a snack a day for all of April.
Healthy snacks to stock up on
- Hummus and sliced raw veggies, such as carrot sticks, green peppers and tomatoes
- Air-popped popcorn (for a tasty upgrade, top it with parmesan cheese)
- Celery sticks and peanut butter
- String cheese
- Plain yogurt topped with high fiber cereal or mixed nuts
- Slices of cucumber with tzatziki or ranch dip
- Guacamole with sliced raw veggies
- A cheese quesadilla made with corn tortillas, cheese and salsa
- Cottage cheese topped with fresh berries
- A handful of edamame
- Homemade trail mix made with seeds, nuts and dried fruit
- A hardboiled egg
- A handful of fish-shaped crackers (aim for about 10)
- A sugar-free popsicle
- One-half of a toasted English muffin topped with smashed avocado
- A rice cake topped with peanut butter
- Roasted chickpeas
- A serving of cruciferous veggies (raw, roasted or steamed) such as broccoli, cauliflower, kale or Brussels sprouts
- A roasted sweet potato
- Slices of apple held together with peanut butter and eaten like a sandwich
- A portion of tomato soup, or a broth-based vegetable soup
- Half a sandwich made with whole wheat bread and either peanut butter or turkey with mustard
- A low-carb snack wrap, made by rolling a slice of cheese within a slice of turkey (no bread)
- A savory yogurt parfait, made with plain yogurt, cucumber slices, salt, pepper and a drizzle of olive oil.
- Mini sandwiches made spreading cream cheese between slices of cucumber (no bread)
- A small salad made with greens, cucumbers and oil and vinegar dressing
- A small apple and a slice of reduced fat cheese
- A handful of whole wheat crackers and a piece of string cheese
- A serving of nuts, such as almonds, walnuts, hazelnuts, cashews, pistachios or pecans
- A slice of whole-wheat bread topped with a smear of avocado
Foods to avoid
When you’re hungry or stressed, it’s common to crave sweet and salty snacks, like cookies and chips. So if you’re prioritizing healthy snacking, do yourself a favor and rid the house of the junk food you’re drawn to, including items that are highly processed and/or loaded with added sugars. That way, you’re making it easier on yourself to make nutritious choices. Here are some items to avoid:
- Sugar-filled soda
- Sweetened tea
- Fruit juice
- Sweetened specialty coffee beverages
- White bread
- White rice
- Processed meats
- Fried foods
- Sugary cereals
- Cake
- Cookies
- Candy
- Chips
This month, as you get in the habit of choosing fresh fruits, vegetables and whole grains as your go-to snacks, take note of how you think and feel. You might notice a difference for the better. Also, if you haven’t had a physical lately, make an appointment to see your doctor. There, you can share your health history and discuss whether you’re at risk for diabetes. In the U.S., one in five people don’t know they have diabetes and eight in 10 don’t know they have prediabetes, according to the CDC. Be active in your own health so that you can understand what your body needs and make informed decisions to feel your best.
