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Posts Tagged ‘avoid overeating’

I have been really busy really lately working with a lot of new clients and especially new moms who had Gestational Diabetes (GDM) in their last pregnancy and a theme that has come up is EATING REGULARLY.   These new moms of course are busy and sometime forget to eat breakfast or go 7-8 hours without eating anything! The stress of new motherhood (or your busy workday) can over-ride your hunger cues and before you know it, when you do eat you eat way too much or just end up slowing your metabolism down and holding on to those fat stores.

Eating regularly is important for blood sugar control and this applies to everyone, not just those with GDM or Type I or II Diabetes and one way to do this is to get a healthy snack between meals so that you are not going more than 3-5 hours without eating something.

Having a healthy snack is also another opportunity to get some healthy stuff in- like fiber, protein or fruit and vegetables!  Plus having a snack with protein + fiber will keep you full longer.  Make that snack small but mighty!

How much to snack on?  Well that depends on when your next meal is going to be and how much you typically eat at a meal. A good rule of thumb is that if you are going to be eating in the next 1-2 hours, choose a smaller snack (around 50-100 calories) and if you aren’t getting to that next meal for 2-3 hours choose something a bit more substantial (around 150-200 calories).

Below are some snack ideas but even yesterday’s meal can be a snack if the portion is adjusted!

Snack ideas:

▪ Low Fat String cheese & whole-grain crackers

▪ Non/lowfat yogurt mixed w fresh fruit & 1 Tbs granola

▪ Cut-up fruit or vegetables with yogurt dip or hummus

▪ whole-wheat pita filled with hummus

▪  Corn tortilla with bean dip

▪ whole wheat tortilla filled with turkey, cheese & vegetables

▪ 1 slice whole wheat toast topped with nut butter & banana slices

▪ 1 slice of whole wheat toast with tuna salad (low fat, low sodium)

▪ Low-fat popcorn with grated Parmesan cheese or Nutritional Yeast sprinkled on top

▪ Handful of nuts mixed w a peice of fruit.

▪ Small salad topped w grilled chicken/tofu/fish (1 oz protein)

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