Snacking doesn’t necessarily mean loading up on sugar or empty calories. In fact, snack time is a chance to fit more veggies, fruits, whole grains, and healthy fats into your diet. When you are in the mood for a nibble, just make these delicious diabetes- and heart-friendly choices, recommended by the On Lok PACE care team.
Yummy and healthy
Roasted cauliflower with balsamic vinegar
Crunchy, unsalted chickpea “nuts”
Baked parmesan zucchini curly fries
Baked low-salt corn or blue corn chips with hummus or low-sodium salsa
Low-salt pretzels
Trail mix (raisins and peanuts or other dried fruits and nuts, unsalted or prepared with a minimal amount of salt)
Cottage cheese veggie dip
Chinese
Steamed egg
Soft tofu pudding
Black sesame pudding
Steamed/roasted sweet potatoes or yams
Roasted/boiled chestnuts or other nuts
Watermelon seeds, peanuts or roasted peas
Fresh fruit: Asian pears, lychees, longans, rambutans or mangoes
Dried sweet plums or other preserved fruit
Shrimp rolls
Shredded dried squid
Vegetable dumpling
Indian
Curry-spiced or garam masala-spiced chickpeas or nuts
Sprouted moong (mung bean) salad
Hara bhara kabab (made with spinach)
Chana dal (chickpea flour) pancakes
Spicy makhanas (lotus seed snack)
Poha (rice flakes) with vegetables
Paneer sandwich
Japanese
Steamed edamame
Seaweed salad
Low-salt pickled veggies
Korean
Rice rollers
Cucumber salad
Kimchi (prepared with a minimal amount of sodium)
Mexican
Cowboy caviar (mix of beans, corn, lime, bell pepper, tomato, avocado)
Guacamole with veggies
Mango with chili and lime
Small burrito with low-fat cheese, beans, whole-wheat or corn tortilla, and low-salt salsa
Vietnamese
Tofu/shrimp spring roll
