[acb-diabetics] hints about snacking

Thu Jan 28 19:45:02 GMT 2010

Snacks have a way of sneaking into our lives - in the middle of the
afternoon, before bedtime, in from of the computer, in the car or at a
sporting event,

people snack. Here are 6 Strategies for Healthy Snacking from What Do I Eat
Now? A Step-by-Step Guide to Eating Right with Diabetes.

list of 6 items

1. Snack with a reason. Snack only when you’re truly hungry or need extra
carbohydrate to fuel physical activity or head off hypoglycemia. 

2. Don’t let stress eating defeat you. When the urge to nibble knocks, check
with your stomach to see if you’re really hungry. Eating out of boredom or

in response to pressure may lead to weight gain and rising blood glucose
levels. 

3. Keep snacking simple and convenient. Have nutritious, prepared and
ready-to-snack options at your fingertips. 

4. Watch out for portion distortion. A bag of microwave popcorn is often
thought of as one "portion," but you eat the whole bag. However, that one
"portion"

actually has three or four "servings." Ask yourself if you really need that
many calories or carbohydrates. 

5. Single size can be wise. Buy snacks in single-serving packages to easily
keep portions in check. 

6. Check out label lingo. Don’t be fooled by labeling claims. Foods marketed
as "low fat" or "fat free" can still be high in calories and carbohydrates.

Check the Nutritional Facts label to find out the whole story. 

list end

To learn about other strategies for healthful eating, including more savvy
snacking advice, pointers on how to read food labels, control portion sizes,

plan meals at home and eat out right, check out the American Diabetes
Association’s book, What Do I Eat Now? A Step-by-Step Guide to Eating Right
with

Diabetes. This book is an essential resource to help people with type 2
diabetes enjoy foods, while controlling their blood glucose level.

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What Do I Eat Now Cover

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This issue's terrific recipe is from the Heart-Smart Diabetes Kitchen

Rich, Warm Brownie Wedges with Java Cream

YIELD 8 servings SERVING SIZE 1/8 brownie + 1/4 cup berries

Dense wedges of cherry chocolate are paired with a sweet coffee-flavored
cream and fresh berries.

Wedges

Canola oil cooking spray

2/3 cup all-purpose flour, spooned into measuring cup and leveled

1/3 cup white whole-wheat flour, spooned into measuring cup and leveled

1/2 cup cocoa powder

1 1/2 teaspoons baking powder

1 tablespoon instant coffee granules

1/8 teaspoon salt

1/2 cup packed brown sugar substitute blend

1/3 cup canola oil

1/2 cup egg substitute

2 teaspoons vanilla 

CREAM

2 tablespoons water

1 teaspoon instant coffee granules

4 ounces fat-free whipped topping

1 cup fresh raspberries

1 cup blackberries or blueberries 

list of 4 items

1. Preheat oven to 325°F. Coat a 9-inch, nonstick spring-form pan or cake
pan with cooking spray. 

2. Combine flours, cocoa and baking powder, 1 tablespoon coffee granules,
and salt in a medium bowl. 

3. Combine sugar, canola oil, egg substitute, and vanilla in another medium
bowl; mix well. Add sugar mixture to flour mixture and stir until just
blended.

Batter will be very thick. Spoon into the bottom of the pan; spread evenly
by coating the back of a spoon with cooking spray. Bake 11 minutes or until

slightly puffed. (Mixture will not be completely cooked at this point, but
it will continue to cook while standing without overcooking and drying out.)

Place the pan on a wire rack and let cool for 5 minutes. Remove the sides of
the pan and gently remove from bottom or leave on bottom and place on a
serving

plate. Serve warm or room temperature. When cooled completely, store in an
airtight container at room temperature. 

4. To make cream, combine water with 1 teaspoon instant coffee granules in a
medium bowl and stir until dissolved. Add the whipped topping: whisk until

a sauce consistency is reached. For thinner sauce, add 1-2 tablespoons water
or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha

cream on top, and sprinkle with berries. 

list end

table with 2 columns and 11 rows

Calories 

260  

  Calories from fat 

90 g  

Total fat 

10.0 g  

  Saturated fat 

1.0 g  

  Trans fat 

0.0 g  

Cholesterol 

0 mg  

Sodium 

145 mg  

Total carbohydrate 

36 g  

  Dietary fiber 

4 g  

  Sugars 

16 g  

Protein 

5 g 

table end

EXCHANGES PER SERVING

2 1/2 carbohydrate 2 fat

Fresh tip The secret to a moist brownie is canola oil. It will help keep the
brownie tart soft for two days.

For more delicious recipes from Heart-Smart Diabetes Kitchen

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Call Toll-Free 1-800-232-6733 or visit us at 

http://store.diabetes.org

20% off through February 5, 2010.

Use Promo Code 012610C

Shipping, taxes, and other discounts excluded. Not responsible for
typographical errors.

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