10 GI Snacks

Scheduled snacking is a smart strategy for maintaining stable blood glucose and achieving your weight goal. When snacks are included in a healthy menu, you stay motivated by avoiding hunger, which is what often leads to people abandoning their program.

1. Yogurt: Buy low-fat or nonfat, no-sugar added yogurt. Organic with “live cultures” are healthiest.

2. Nuts: An ideal combination of unsaturated fat, protein and carbs, nuts are portable and nutritious. Buy dry-roasted (no oil added) unsalted nuts or peanuts in the shell, average size is a “handful,” about 200 calories, depending on the variety.

3. Dips & Dippers: Avocado dip (guacamole), chickpea dip (hummus) or tomato salsa, all made without mayonnaise (use a little olive oil instead) with cut-up crunchy veggies.

4. Cheese: Low-fat varieties: read the label, the first ingredient should be skim milk. Nonfat or 1-percent cottage cheese is a great snack; mix with salad herbs or black pepper for added flavor.

5. Cereal: 100-percent whole-grain cereal with a cup of nonfat milk.

6. Fruit: Whole fruit including berries, melon, apples, oranges and grapefruit have the most fiber and fewest grams of carbohydrate per serving. Eat along with some nonfat yogurt or low-fat cheese, or a handful of nuts.

7. Popcorn: Air-popped popcorn sprayed with olive oil and tossed with a tablespoon of Parmesan cheese.

8. Smoothies: Blend 1 cup of nonfat milk, 1/2 cup of nonfat sugar-free yogurt, 2 drops of vanilla extract and 1 cup of ice. Optional: add a 1/2 cup of berries.

9. Wrap-ups: Spread a small whole-grain tortilla with a teaspoon of mustard and wrap-up one ounce of any lean meat, including turkey or chicken breast, roast beef, lean ham or shrimp.

10. Mini-pita pizza: Top a 1/2 whole-wheat mini-pita with tomato sauce and a little low-fat mozzarella and oregano to taste: broil till cheese melts.

A special thanks to the folks at eDiets.com for sharing these healthy tips.