Many of those who’ve stopped eating sugar are curious about what to eat for snacks. My days are usually pretty busy, but I try and eat every 4 hours. I have low blood sugar, and waiting too long to eat sets me up to overeat. For this reason, I also take snacks with me when I go out. (I keep nuts in my car for just the purpose.
If I’m going to be gone for more than a quick trip, I’ll pack an insulated lunch box with a variety of foods: almonds; cooked sliced chicken breast, some cooked cold green beans, and baby carrots with hummus. I also take a big bottle of water, refilling it throughout the day as needed.
This is where advance preparation can make a huge impact. For years, I ate really healthy foods while at home, but strayed at parties or when running errands and shopping. Because I didn’t plan, I’d show up at birthday parties starving, or would be so hungry after running errands all day that I’d give in to the first food I saw: usually junk. Now, I care for myself by planning ahead and taking the time to take my food with me.
For snacks, I often have nuts: pumpkin seeds, walnuts, pistachios and almonds are my favorites. A tart green apple with almonds or plain kefir and almonds are other favorite snacks. Many times, I’ll have a small meal, such as a bowl of soup.
But what about children’s snacks? While I try to serve my children an abundance of whole foods, I’m also realistic. I want to be honest with you – my kids do eat sugar, and my husband and I offer them sugary treats in moderation. For example, our kids have a treat every week during our Friday night movie nights, such as fresh popped popcorn with fruit spritzers; ice cream with berries and almonds, or homemade apple crisp.
For sugar free suggestions for children’s snacks, here are some ideas from my family’s repertoire:
- Toast (made on sprouted, grainless bread) with peanut butter
- String cheese
- Salami and cheddar cheese
- Bacon and a fried egg (We eat a lot of bacon at our house.)
- Cheese and rice crackers
- Guacamole and veggies
- Hummus and veggies
- Corn tortillas with hot melted cheddar cheese (We put several on a cookie sheet and stick them in the broiler until they’re warm and the cheese is melted and bubbly.)
- A serving of fruit, such as an apple, some berries, tangerines or a nectarine
- A big green salad with homemade ceasar dressing
- An apple or banana, cut into slices, with almond butter or peanut butter (You can find almond butter at health food stores: my whole family loves it.)
- Plain yogurt or greek yogurt with almonds and berries (We use fresh when available; frozen in the winter.)
- A rice cake with cream cheese and peanut butter, sometimes with a dash of a no-sugar added jam (I know it sounds odd, but my kids love these.)
- Sugar snap peas
- Chicken soup
- A sprouted, whole grain wrap filled with a mix of veggies, cheese, and protein (such as diced chicken or turkey)
- Sugar free jerky
- Nuts: almonds, cashews and pistachios are my kid’s favorites
- Smoothies—We probably make a smoothie 4-5 times a week in our house. We use a variety of frozen fruit, unsweetened protein powder (Jay Robb makes a great one), bananas, plain yogurt and water. The children love them! In the summertime, we also pour our smoothies into plastic popsicle molds and make our own healthy popsicles. The kids love them more than store bought popsicles.
- Veggies with ranch dressing (You can find some ranches that dont have sugar in them, but be careful, and read the labels. We found one at Trader Joe’s that all my kids loved.)
- An antipasto platter of olives, sliced mozzarella cheese, tomatoes, and grapes
- A corn tortilla filled with warmed refried beans, cheese, and a dash of salsa (Really, you can put just about anything in a corn tortilla and kids will usually eat it!)
- A hard boiled egg
- Air popped popcorn with butter (Okay, lots of butter!) and salt
- Tuna or chicken salad
- A piece of leftover fritatta from breakfast
- Black beans with grated cheese, sour cream, and salsa on top
- A bison or chicken sausage or a nitrate free, all beef organic hot dog
- A baked potato with cheese and butter (lots of it)
- Steamed, buttered broccoli (lots of butter – are you detecting a theme?!)
Wanting more hands on help?
- I dive more into what to eat in the new, 3rd edition of Overcoming Sugar Addiction.
- If you want help on healing the emotional roots of sugar addiction, I invite you to visit my companion site, sugaraddictionbook.com.
If you liked this post, you may also like:
- What do I eat on a sugar free diet?
- What’s a food “treat” on a sugar free diet?
- A recipe for my sugar free, flour free birthday cake
- Arecipe for sugar free pumpkin spice cookies