I have prediabetes. What snacks are good to eat later in the evening?
It is great that you are working on making changes to the way you eat and that you are losing weight. Research has shown that eating a lower-fat, reduced calorie diet not only helps with moderate weight loss, but it can also help to prevent or delay diabetes.
Reducing calories usually means decreasing the size of your food portions and also making healthier choices. You can read more about portion sizes and what the best choices are from each food group in our What Can I Eat? section here on diabetes.org.
Lowering the fat in your diet doesn’t have to be hard either. Become familiar with the different types of fat and the food sources that we get them from. That way you’ll know what foods have fat and which fats are better than others.
It’s okay to have a night time snack, especially if you feel physically hungry. You don’t want to go to bed feeling ravenous, which could make it harder to sleep.
Still, you should choose your late-snack wisely. Don’t choose anything that is too heavy or will bother your stomach. Opt for foods that are nutrient-rich like fruits, vegetables, whole grains, or low-fat dairy. These foods will fill you up and help to curb your hunger until the morning.
To avoid eating too much before bed, read labels on packages and make a strong effort to control portion size. Typically snacks, should have around 200 calories or less. You don’t need a whole lot of calories since our bodies use less energy when we sleep.
Some good snack ideas might be:
- A handful of unsalted nuts
- Small apple or banana with 1 tablespoon of peanut butter
- 1/3 cup hummus with fresh baby carrots, celery sticks, and/or cucumbers
- 1/2 cup berries mixed with 1/2 cup yogurt
- Small bowl of whole grain cereal with skim milk
- 1 piece of 100% whole wheat toast with 1 tablespoon peanut butter or trans-free margarine
- 5 Whole grain crackers with one piece of light string cheese
- 2 cups popcorn and a small piece of fruit
We also have additional snack ideas complete with suggested portion sizes.
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