Crisped Peaches with Almonds

Healthy Snack Ideas

Adapt this simple dessert with apples or other

fruit, depending on the season!

Here are some q uick and easy snack ideas for

when you n eed a blood sugar boost:

Ingredients
4 ripe peaches or nectarines
1/3 cup whole almonds, unsalted
1/4 cup oats
1/4 cup sugar
3 tablespoons cold unsalted butter or canola-based
butter substitute
1/8 teaspoon ground cinnamon
Pinch of salt
Directions
1. Heat oven to 350F. Halve peaches and remove
pits. Place fruit cut side up in baking dish.
2. In a food processor, grind almonds and sugar
together until coarsely ground. Add oats and other
flavorings, if using, then butter, pulsing the m achine
until the ingredients are just blended.
3. If you dont have a food processor, place almonds
in a plastic bag and cover with a kitchen towel. Hit
with a rolling pin until almonds are crushed. A dd
almonds to a bowl and stir in sugar and any other
ingredients, then melted butter.
4. Spoon the almond m ixture into the center of each
peach, then press it flat.
5. Bake for 45 minutes to 1 hour (depending on the
size of your peaches), until the top is brown and crisp
and you can easily slice through the fruit with a fork
or spoon.
6. Serve warm or at room temperature, with a small
dollop of plain Greek yogurt, lightly sweetened
whipped cream, ice-cream or frozen yogurt.

5 grams of carbohydrates or less

15 almonds (4 g carbs)
3 celery sticks with 1 tbsp. peanut
butter (5 g carbs)
1 low fat string cheese stick (0 carbs)

Nu t r i t i o n Ser v i c es

Eating Well with

Diabetes

Between 5 and 10 grams of carbohydrates

! 1 low fat string cheese stick with 5 whole
grain crackers (9 g carbs)
! 1 hardboiled egg with 5 whole grain
crackers (10 g carbs)
! cup cottage cheese with cup grapes
(6 g carbs)
! 1.5 cups homemade popcorn (9 g carbs)

10 20 grams of carbohydrates
! cup lowfat plain Greek yogurt with 1
tablespoon raisins (13 g carbs)
! 2 rice cakes with 1 tablespoon of peanut
butter (17 g carbs)
! 1 cup o f raw vegetables (carrots, celery,
bell pepper, cucumber, tomatoes,
radishes) with cup hummus (17 g
carbs)
! 1 small apple (20 g carbs)

Community Servings
18 Marbury Terrace
Boston, MA 02130
Phone: 617.522.7777
Fax: 617.522.7770
Email: info@servings.org

Dear ___________________,

Diet and exercise are a m ajor part of
managing both Type 1 and Type 2
diabetes. Eating a balanced diet can
help prevent or delay complications
associated with the disease, especially
cardiovascular disease.

People living with diabetes have the
same nutrient requirements as
everyone else, but need to pay special
attention to certain nutrients,
especially carbohydrates, in order to
keep blood sugar levels stable.

Eating well with diabetes does require
awareness and attention to food, but
your diagnosis should not prevent you
from enjoying meals at home or out!

Nutrition Services: 617-522-7777

Carbohydrates Basics

Focus on Quality Carbohydrates

Carbohydrates are turned into glucose (blood

sugar) within the body, which the cells use for
energy. Eating too many or too few
carbohydrates can cause symptoms, so its
important to eat a moderate amount at each
meal, paired with some protein and fat.

There are three major types of carbohydrates
included in the total carbohydrate count of a
meal or snack:
Starch: These complex carbohydrates
tend to raise blood sugar levels more
slowly as they are digested.
Sugar: Added sugars from refined
foods tend to raise b lood sugar levels
faster as they are digested more
quickly. Digestion of natural sugars in
fruit and milk are slowed down by
fiber and fat.
Fiber: Fiber is found in the indigestible
parts of plant foods and whole grains.
It does not affect blood sugar levels.

To keep your blood sugar balanced, its best to
eat every 4 - 5 hours with a moderate amount
of quality carbohydrates, healthy fat, and
protein at each meal.

Its important to pay attention to the quality of

your carbohydrates. Consuming starches and
sugars will raise your blood sugar levels, but fiber
has no effect because the body does not break it
down. Choosing quality carbohydrates that are
rich in fiber and other nutrients will h elp you
meet your nutrition and blood sugar goals.

High Quality Carbohydrate S ources:
Fruits and vegetables
Beans and whole grains
Nuts and seeds
Whole grain pastas, breads, and crackers

These foods are full of vitamins and minerals and
tend to raise blood sugar more slowly.

Simple Carbohydrates
White breads and pastas
Juice and non-diet sodas
Pastries, cookies, and other sweet treats

In addition to raising blood sugar more quickly,
these carbohydrate sources contain fewer
vitamins and minerals.

Other Benefits of Fiber Rich Foods
Fiber helps makes you feel full faster and stay full
longer, which will help you stick to the proper
portion sizes and avoid excessive snacking that
might impact blood sugar levels.

Eating Out with Diabetes

Diabetes does not have to keep you from
enjoying a meal out. Here are some tips on
how to make healthy choices when eating at a
restaurant.

Research the menu to see if nutrition
information is available.
Often, restaurant portions are much
larger than what we eat at home.
Chose a smaller portion, share with a
friend, or ask for half of the meal in a
to go container.
Choose a salad or fruit instead of
French fries or chips on the side of a
sandwich; have salsa and a small
portion of guacamole on your burrito
instead of cheese and sour cream;
have a salad or vegetable side with a
pasta dish instead of garlic b read.
Choose menu options that are broiled,
grilled, or baked.
Opt for a healthy beverage such as
sparkling water with citrus or hot tea.
Try to make reservations in order to
eat at your n ormal mealtime. If thats
not possible, bring a small snack to
have while you wait for a table.