Snacking

BALANCING YOUR SNACKS

Another option to decrease the glycemic index of your snacks and meals is to mix the carbohydrate with protein which will slow down the blood sugar swings. Here are some examples.

Serving suggestions with a good mix of low-mod glycemic carbs and protein in the morning:

·         1 cup instant oatmeal with brown sugar (100 calories) and 8 oz of skim milk (50 calories). Total = 150 calories

·         1 apple (60 calories) sliced with 2 tbs peanut butter (30 calories) and 2 slices of whole grain toast (120 calories). Total = 210 calories

·         Celery dipped in low-fat dressing (20 calories) plus 10 dried figs (488 calories) Total = 508 calories

·         2 slices whole grain toast (120 calories) and 2 tablespoons peanut butter (30 calories) Total = 150 calories

·         1 apple (60 calories) and 1 cup lowfat cottage cheese (90 calories)* Total = 150 calories

·         1 cup fruit yogurt (180 calories) and 1/4 cup granola (90 calories)*  Total = 270 calories

·         2-egg omelet (140 calories) with 1 cup fresh vegetables (60 calories), 1 whole-wheat English muffin (140 calories)*  Total = 340 calories

·         string cheese (80 calories) and 1 ounce pretzels (110 calories)*  Total = 190 calories

·         1/4 cup nuts(200 calories) and an orange (45 calories)  Total = 245 calories

·         hard-boiled egg (70 calories) and 1/2 whole-wheat bagel (150 calories)*  Total = 220 calories

·         whole-wheat pita (150 calories) and 1/2 cup canned tuna (60 calories)*  Total = 210 calories

·         energy bar (210 calories) and 8-ounce sports drink (60 calories) Total = 270 calories

*Contain higher quality proteins (i.e., combined they contain all essential amino acids)