As any parent packing for a road trip knows, kids and snacks go hand in hand. For kids with diabetes, snacks can feel fraught. “But for these kids, snacks can be even more important, since they can help prevent blood sugar from dropping too low between meals,” says Leah Oldham, R.D.N., a registered dietitian nutritionist at Henry Ford Health.
Type 1 diabetes is more common in kids. But rates of Type 2 diabetes have been rising in children and teens. If you or your child has any type of diabetes, it’s important to talk to your care team about blood sugar targets and what you should (and shouldn’t) be eating. “It can feel like a lot to keep track of,” Oldham says. “But planning and prepping foods ahead of time can help a lot.” She shares her tips for smart snacking.
Planning Snacks for Kids With Diabetes
Salty, sweet or savory: Whatever your snacking style, it can be a bit more complicated when you’re planning for someone with diabetes. Try these strategies to help you get in the groove.
- Focus on whole foods: Aim for snacks with protein, whole grains and fiber, and avoid ultra-processed foods. “The goal is to limit the ‘sometimes foods’—items like packaged foods that have a lot of added sugar or refined carbohydrates but not a lot of nutrients,” Oldham says. That means saving things like cookies and crackers made from refined flours for occasional treats.
- Choose carbs with care: Carbohydrates are an important part of a balanced diet. But high-carb foods can cause blood sugar to climb. “Choose carbs like whole grains, fruits and vegetables that have more fiber, which slows digestion to prevent blood sugar spikes,” Oldham says.
- Mix it up: Variety is the spice of life. Mix up your snack options to keep things interesting and get a good balance of different nutrients. If you have a protein-rich snack like a boiled egg or cheese in the morning, go for fruit, veggies or popcorn in the afternoon.
- Pre-plan: Tracking portion sizes is important for managing blood sugar targets. Oldham recommends measuring out serving sizes of different snacks ahead of time. Write it down on the food package or tape the list to the fridge. That way you and your child will know at a glance how many tortilla chips or tablespoons of yogurt count as a single serving.
- Work together: Have your child help you in the kitchen so they understand what foods are good for them and how much counts as a serving size. Getting involved is the best way for them to learn how to manage their disease. Bonus: Kids are often more likely to try new things when they have a hands-on role in making it.
Meet With A Dietitian
The Best Snacks for People With Diabetes
Healthy snacks often get a bad rap. But good-for-you snacks can be delicious and satisfying. Wondering where to start? Oldham recommends these favorite options for families managing diabetes:
- Parfaits: Oldham is a big fan of yogurt parfaits. Start with plain, unsweetened Greek yogurt. (It tends to be high in protein and lowest in sugar.) If your kid isn’t a fan of the flavor, try stirring in some peanut butter, cinnamon or vanilla extract. Then get creative! Top the yogurt with nuts, fruits, bran flakes or some toasted, unsweetened coconut.
- Ants on a log: It’s a classic for a reason. Spread some unsweetened nut butter or cream cheese onto a celery spear and sprinkle it with a few raisins. “Just be sure to limit the number of raisins, since they are high in natural sugar,” Oldham notes. “Some dried fruits, like cranberries, often contain added sugars. That’s important to be aware of to manage blood sugar levels most effectively.”
- Hummus and veggies: Hummus is a great source of protein and fiber. “It’s easy to make your own from dried or canned chickpeas, or just buy the store brand,” Oldham says. Let your kid pick what to dip—try veggies like bell peppers, cucumbers and carrots, and consider adding a couple of whole grain crackers for variety.
- Popcorn: Air-popped popcorn is a fun and filling treat. “It does have carbohydrates, but it’s a satisfying whole-grain snack,” Oldham says.
- Protein on the go: Stock the fridge with protein-rich snacks you can grab in a hurry. Try string cheese, boiled eggs, or roll-ups made with deli meat and a slice of cheese.
- Sugar-free treats: Snacks like sugar-free pudding or sugar-free lemonade don’t offer much in the way of nutrients, but they can make great special-occasion treats. “Sugar-free foods can be fun to eat and make a nice alternative if your child is celebrating a birthday at school or attending a party where everyone is eating treats,” she says.
Kids and adults can live well with diabetes. With a bit of planning and preparation, your child can enjoy plenty of healthy snacks. “The more knowledge kids have about what they’re eating and why, the easier it is for everyone,” Oldham says.
Reviewed by Leah Oldham, R.D.N., a registered dietitian nutritionist at Henry Ford Health.
