Diabetic teen girls can benefit from snacks. They should follow the general dietary guidelines for adolescents and adults with diabetes to choose appropriate snacks and portion sizes. The best snacks are nutrient-dense, whole-grain foods, as well as fruits, vegetables, low-fat dairy products and lean proteins. Snacks that are high in fat, sugar or sodium should be limited because they can alter blood sugar and lead to unwanted weight gain and diabetic complications.
Snacking during the day can benefit both diabetic teens and adults by curbing hunger, which can prevent overeating at mealtime, and providing energy for daily activities. Snacks can also provide an additional serving of whole grains, fruits and veggies. These foods in particular are packed with vitamins and minerals but low in fat and calories, which means they will fill you up without packing on the pounds.
The National Diabetes Education Program encourages all diabetics to consume whole grains, beans and lentils; fresh fruits and vegetables; lean meats, soy and low-fat dairy products; and healthy fats from nuts, vegetable oils and avocado. Diabetics should limit fatty foods like butter, mayonnaise and deep-fried foods; sugary foods like candy, regular soda and pastries; and foods high in sodium like canned and processed foods.
Monitoring serving size is important for snacks and meals. Oversized portions are related to excess calorie intake, which can cause diabetics to gain unwanted weight and can lead to obesity. Examples of snack-sized portions for teen and adult diabetics from the American Diabetes Association are 1 cup of fresh vegetables, 1 ounce of cheese, ¾ cup of dry cereal, one small piece of fruit or half of a medium fruit, ½ cup of canned fruit or ½ cup of sugar-free ice cream.
Beverages and sweets
Diabetics should drink zero-calorie beverages like water, unsweetened tea or coffee, diet soda and other low-calorie beverages with their snacks. If water gets boring, add slices of fruit to give it a naturally refreshing flavor. Sweets should be limited; however, the ADA says an occasional treat is okay provided blood sugar is well controlled, portion size is small, and it is part of nutrient-dense diet that contains plenty of whole grains, beans, fruits, vegetables and lean proteins.
Snacks should fit a teen’s lifestyle. Teens who are constantly on the go need portable, easy-to-prepare snacks like a hard-boiled egg, half a peanut butter sandwich on whole-wheat bread, a carton of soymilk or nonfat milk, a fresh fruit cup, sugar-free yogurt or string cheese with whole-grain crackers. Teens who like to cook may enjoy preparing half a bagel with nonfat cream cheese and banana slices, homemade fruit-and-nut trail mix, a fruit and yogurt smoothie or homemade popcorn.
Diabetics can prevent overeating by pre-portioning snacks into a bowl or plate. Avoid snacking while watching TV or working at the computer. Instead, focus on what you are eating and enjoy snack time. Stock up on healthy snacks at home, at school, in the car or wherever you spend time to ensure that when snack cravings hit, you always have something nutritious on hand.