Low Sugar Snacks for Holidays and Diabetes

November is Diabetes Awareness Month, as well as the beginning of the holiday season. Here are ideas for quick and simple, low-sugar snacks for people counting carbs, watching their weight or wanting fun and wholesome snacks. These are so simple that kids can make many of them with minimum supervision.• Skew red pepper squares, pineapple chunks and green pepper squares on a toothpick. 1/2 cup = 8 gm carbohydrate.• Spread bean dip on baked tortilla chips. Top with a sprinkle of reduced-fat Monterey Jack cheese and a jalapeno slice. Place under broiler just until cheese melts. Garnish with a slice of tomato.1/2 cup = 28 gm carbohydrate.• Mix 1/2 cup peanut butter with 1/2 cup Rice Krispies. Spread on 2 quartered apples. Use green and red apples for color. 1/2 apple = 14 gm carbohydrate.• Spread nonfat strawberry flavored cream cheese on celery sticks and top with holiday sprinkles.1 stalk = 5 gm carbohydrate.• Skew strawberry halves and green grapes onto pretzel sticks.1/2 cup = 6 gm carbohydrate.• Cut whole wheat bread, lowfat ham and low fat cheese with a holiday cookie cutters to form an open face sandwich. Sprinkle with chopped chives and toast lightly.1 slice = 20-23 gm carbohydrate.• Use cookie cutters to cut out holiday shapes from flour tortillas. Dust with cinnamon and a little bit of sugar and Sweet One, Splenda or SweetNLow. Bake at 375 degrees just until brown. 1/2 tortilla = 10 gm carbohydrate.Lighten Holiday BakingSugar substitutes can help reduce carbohydrates and calories in holiday baking. For best results, substitute half of the sugar and experiment with small batches first.2 Tbsp liquid SweetNLow =1 cup sugar12 packets SweetNLow = 1 cup sugar4 tsp SweetNLow = 1 cup sugar4 tsp SweetNLow Brown =1 cup brown sugar24 packets Sweet One =1 cup sugar1 cup Splenda =1 cup sugarBy Beth Fontenot, MS, RD.Keeping Blood Sugar Normal During the HolidaysThe change in routine and the availability of holiday foods can make this a difficult time of year for the person with diabetes to keep their blood sugar under control.  Here are some tips for managing blood sugar levels during the holidays:•  Sticking to your scheduled snack and meal times will help keep you from getting too hungry and then going overboard at mealtimes. This will also help you resist many holiday temptations.• Offer to bring a dish you like to a party or gathering.• Munch on raw vegetables at parties and family gatherings.• Start with small portions if there are many things you want to try.• Mix wine or liquor with soda or water to make drinks last longer. Diet Rite Strawberry Kiwi and White Grape have a cocktail taste without the calories and alcohol.• Exercise more often.By B.F., MS, RDQuick & Easy High-Fiber SnacksEnergy BoosterKeep this on hand for a dash and go snack. Make a big batch and offer it to friends dropping by.1/4 cup raisins1 Tbsp sunflower seeds1 cup crunchy bran cereal (AllBran)Combine all ingredients and keep in a plastic bag or sealed container. This makes  4 - 1/3 cup servings: 80 calories, 18 g carbohydrate, 5.6 g fiber.Citrus BurstRejuvenate yourself and family with this fun salad before going to parties or running errands. It also makes a nice dessert or party dish:2 oranges1 pink grapefruit2 kiwifruitsPeel and slice all fruit. Combine together in medium bowl and toss lightly. Serve in small bowls. For more color, top with a sprinkle of red sugar. For 4 - 1/2 cup servings: 62 calories,15 g carbohydrate, 3 g fiber.Blueberry OatsOatmeal makes a great snack anytime of day. Make this in your office by using 1/4 cup dried blueberries.1/2 cup fresh or frozen blueberries1 packet instant oatmeal3/4 cup waterCombine blueberries, oatmeal and half the water in a coffee mug. Microwave on high for 2 minutes. Stir well and add the rest of the water. Allow to sit for one minute and enjoy. Don’t be afraid to add a little spice, too. Makes 1 serving: 84 calories, 17 g carbohydrate, 3 g fiber.By Leslie Messer, MS, RD.