Snack Smartly: The Key to Success and Avoiding Sabotage
Snack Smartly: The Key to Success and Avoiding Sabotage

When it comes to achieving our health and fitness goals, snack time can sometimes be our downfall. However, snacking doesn’t have to sabotage our progress. In fact, snacking smartly can actually be the key to success. In this blog post, we’ll explore the importance of making mindful snack choices and provide some tips and suggestions for snacking smartly. So, let’s dive in and discover how we can snack our way to success!

Foreign [Music] Welcome to another dose of Dr E and Dr P I'm Dr Steve Edelman I'm here with my Good friend and colleague Dr Jeremy Pettis and of course our esteemed Dietitian Adriana Valencia who has been In so many of our videos and our Video Vault and going to be a podcast and Today we're going to focus on if you Have diabetes what can you eat and snack On yeah and I mean it's such an Important topic and we're going to get Some advice from Adriana I mean we all Like to snack you get hungry throughout The day and the other thing you know I Kind of think about is most people eat Kind of a small breakfast or Steve not At all kind of a medium lunch bigger Dinner and then we all kind of Mindlessly snack from dinner until Bedtime and so there's all these kind of Hidden calories there's carbs so how do We help ourselves out by what do we keep Around the house and the car that are Kind of and it's not just diabetes Friendly it's just friendly to your to Your waistline to your weight to your Overall health and certainly your carbs So Adriana we see that you came you know Prepared today so tell us maybe about How you talk to people about snacking Yeah I think snacking as a common Question patients like to ask do I have

To have a snack do I have to snack or I Have diabetes I have to have a snack and Really that's not true I would say that Typically a good recommendation is if You're going more than four hours in Between a meal is when you want to Incorporate a snack in and the whole Point of that is to really keep you from Overeating at that next meal so if you Don't have to have a snack if you feel That you're doing that for your blood Sugars you should probably talk to your Provider about your medication regimen Right but typically Um I would say that you can definitely Have a snack if you're hungry of course Um that's where you want to use that and There's a variety of different options That you can kind of choose from as we Have some kind of options here these Pre-packaged little snacks like the Skinny pop this popcorn for example is Only 80 calories and only has 8 grams of Carb so it's a pretty small amount of Carbohydrates I would consider this a Pretty low carbohydrate snack and Filling and salty so it could be a good Substitute for like a regular chip right Yeah I was just saying before we started That I love barbecued potato chips this Is only 100 calories and it tastes Pretty darn good and if you could and I Love the packaging portion control right And that's key because I think the whole

Point is you know what can you snack on That's not going to wreck your waistline Or your diabetes and help you get to the Next meal right one big thing that when I have somebody who tells me that They're working on weight loss is one of The first things I look at is snacking Because it's easy to overeat on snacks Right if you have this and then you had Some nuts and a cheese stick you're Already looking at you know almost 300 Calories that you just had thinking that You just had a tiny little healthy snack So that's why it is good to be aware of The portion control which is why these Kind of smaller ones have come into play There is like a little snack Size here of like these nuts these are Also good somebody had asked a question During our live event about kind of Eating on the go and these are great to Keep in your home if you're busy and you Want to put in your kids lunch and your Lunch to keep in your car to keep you From overeating and making maybe those Not as healthy choices how many calories In that packet so this little pack has Its cashews and there is a hundred Calories in here yeah right it's a Little portion in there not that many Yeah but it's something so and I would Say nuts can be a good snack because There's protein there's fiber they're Generally pretty low carb depending

Which ones you select the biggest Problem is it's really easy to overeat On them so we have this there's a lot of Calories in those yeah there's a lot of Calories right I just kind of was before We did this was kind of mindlessly like Right packing away 300 calories So for example this is a mixed nuts here Right and if you have a quarter cup Close to this size it's about 170 Calories and 6 grams of carbs good Lord So really it's easy to eat like three or Four of these if you're not you know Being careful so I would really suggest If you wanted to buy this pack of nuts This is probably actually more Economical than buying these kind of Portion ones you could always purchase This and put them in little baggies that Way you already have the portioning done Ready for you to go and eat while you're Filling them up so that's kind of a good Thing I would tell patients to try doing One for me one for the bag yeah but you Know what for me I don't know about Other people but um it does suppress my Appetite right I'll eat some nuts and Say God I don't feel like eating anymore These are they work for that because They are high in fat and fat is filling So that's why nuts can be like a really Good snack I would say the biggest Barrier really is keeping your portion Size at Bay so that's why these work

Well or like I mentioned you know kind Of serving them on a plate or a bowl Instead of just eating out of the Container so what have we've all done no I think the other thing is Eating slow yeah you know and like I Think what's deceiving is string cheese It's 80 calories and you know I I could Eat three and and not feel stuffed at All and that's you know 240 calories Yeah but I mean I I love cheese and I do Like string cheese too because I think It is a little bit filling and like 80 Calories like you know really probably Zero carbs or whatever and then um yeah We have all these beef jerky sticks in There yeah those are good So these are definitely two examples of Some low carb snacks now depending on Your medication or insulin regimen your Provider or educator might tell you to Do low carb snacks so these are two good Options for that they're pretty popular Right um you get some calcium with this Or you get some protein get some protein Here so these can be good snacks to have You do have to be conscious if you are Watching your sodium content though Same with things like the nuts those are Kind of the only semi downfalls to some Of these lower calories lower carb Snacks that they can be higher in sodium So if you're somebody who's being Conscious of that they do make lower

Sodium like nuts for example there are Some lower sodium types of kind of these Preserved Meats as well yeah they taste Terrible they're not terrible depends Which one you pick right the bottle that You have there at the end I think that's Really important because a lot of things Like that ensure uh Glucerna will say Specifically diabetes on it and people Might just think oh this is what I Should be drinking or I should drink as Many as I can how do you tell people to Approach those kinds of you know drinks That's a good question I've definitely Had patients who feel that they need to Drink something like like like one of These meal substitutes but it kind of Depends on how you use them right so if You're in the morning if you're trying To get out of the house in the morning And you're busy this would be great to Grab and drink in your car and it's Pretty balanced right there's 180 Calories there's 14 grams of carb 15 Grams of protein this is a good balanced Breakfast for you that's low carb but if You're doing this as a snack it may end Up adding up in calories if you're Having it twice a day right so it kind Of depends how you're using it in your Meal plan you know this this obviously 180 snack calorie snack could be better Than having a big bag of chips so it Kind of depends how you're using

Something like the Glucerna but it can Definitely be a good part of a healthy Eating regimen I would say well just to Get as we get close to the end these are Peanut butter-filled pretzels that was Full this morning Yeah and um you know 10 pieces is 140 Calories and if you eat them slow and Maybe have a cup of coffee or a diet Soda with it or anything non-colored Beverage that's not bad right and you Know Jeremy and I love peanut butter Yeah okay lastly what about fruit uh What about eating a big old Apple that Might be filling have a lot of fiber Yeah fruit can definitely be a part of a Healthy diet I would say that for fruit You want to consider pairing your fruit With some kind of protein so like Ideally you would do like half of an Apple with your string cheese right You're looking at more of a carb protein Balance and it's not going to spike your Blood sugar as rapidly and it's going to Keep you full longer so I would say like Apple with a little bit of peanut butter Or a string cheese would be a much Better choice than just an entire Apple Just for balance overall yeah so I think You know you have to find what doesn't Wreck your blood sugar a good balance Between protein and carbs it takes away Uh your appetite before you get to your Meal where you eat everything in sight

Yeah okay and enjoy it right should be Something you enjoy having for sure okay Everybody we're going to eat all this as Soon as they cut the camera take care Thank you thank you thanks for having me Thank you

Snack Smartly: The Key to Success and Avoiding Sabotage


In our busy and hectic lives, it’s easy to fall into the trap of snacking mindlessly. Whether it’s meant to be a quick pick-me-up between meals or to satisfy a craving, we often reach for snacks without giving much thought to their impact on our health and well-being. However, snacking smartly is key to maintaining a healthy lifestyle, boosting productivity, and avoiding the sabotage of unhealthy habits. In this article, we’ll explore tips and tricks for snacking smartly and how it can lead to success in all areas of life.

The Benefits of Snacking Smartly

Snacking smartly can have a remarkable impact on both our physical and mental well-being. Here are some of the benefits to consider:

  • Boosting energy levels: Snacking on healthy foods such as fruit, nuts, or vegetables can provide a quick burst of energy to help you power through your day.
  • Preventing overeating: Consuming healthy snacks in between meals can help you avoid overeating during your regular meals.
  • Promoting brain function: Snacks rich in protein and carbohydrates can enhance mental alertness and focus.
  • Supporting weight management: Snacking smartly can contribute to an overall healthy diet and support weight management goals.

Tips for Snacking Smartly

Here are some tips for making healthy snack choices and avoiding the temptation of junk food:

  1. Plan ahead: Before you head out for the day, pack healthy and convenient snacks such as fruit, trail mix, or yogurt to avoid the temptation of vending machines and convenience stores.
  2. Choose nutrient-dense options: Opt for snacks rich in nutrients such as vitamins, minerals, and fiber. Fresh fruits and vegetables, whole grain crackers, and lean protein sources such as turkey or hummus make for great options.
  3. Practice moderation: Portion control is key when snacking. Use small containers or snack bags to limit the amount you eat and avoid consuming snacks mindlessly.
  4. Practice mindful snacking: Take time to savor your snacks and enjoy the flavors and textures. Avoid eating mindlessly while working or watching TV.
  5. Stay hydrated: Drinking water with your snacks can help keep you feeling full and hydrated.


Snacking smartly is vital for maintaining a healthy and productive lifestyle. With a little bit of planning and mindfulness, you can easily make healthy snack choices and avoid the sabotage of unhealthy habits. Remember, small changes can lead to big results.


  1. What are some examples of nutrient-dense snacks?
  • Examples of nutrient-dense snacks include fresh fruits and vegetables, nuts and seeds, whole grain crackers, and lean protein sources such as turkey or hummus.
  1. How can I avoid the temptation of junk food?
  • Plan ahead and pack healthy and convenient snacks such as fruit, trail mix, or yogurt to avoid the temptation of vending machines and convenience stores.
  1. What are the benefits of snacking smartly?
  • Snacking smartly can boost energy levels, prevent overeating, promote brain function, and support weight management goals.
  1. Is portion control important when snacking?
  • Yes, portion control is key when snacking. Using small containers or snack bags to limit the amount you eat can help you avoid consuming snacks mindlessly.
  1. Can drinking water with my snacks help me stay hydrated?
  • Yes, drinking water with your snacks can help keep you feeling full and hydrated.