Snacks at Work for People With Diabetes

Written By: Sejal Dave, RD

Title: Registered Dietitian

Alumni: University of Florida

Last Updated on:

To make your back to work routine more exciting, add some new snack ideas to your daily diabetes meal plan. Wait – should you snack if you have diabetes? Sure! Snacking helps keep you full between meals, which prevents you from overeating at regular meal times, plus it helps keep your metabolism going throughout the day. In general, most people with diabetes should aim for 1-2 snacks per day along with 3 meals.

Workplace Snack Ideas for People With Diabetes

Snacks should be a healthy extension of your meals, so choose foods that contain fiber, good fats, and lean protein. Here are some options to choose from:

  • apple slices with 1 tbsp peanut butter (use a medium apple, or try pre-sliced apples from the produce section)
  • Triscuits whole wheat crackers (5) with 1 mozzarella string cheese stick
  • 1 cup Edamame (soy bean pods) steamed in the microwave with a pinch of salt
  • 1/2 can tuna in water with 1 medium whole wheat pita; add some spicy mustard for flavor
  • 1 small bag of mini pretzels with 1/4 cup of hummus
  • black bean tortilla chips with 2 tbsp guacamole
  • 2 slices lean turkey with half a bagel
  • baby carrots (1 cup) with 2 tbsp Ranch dressing
  • pear slices (or any fresh fruit) with 1/4 cup low-fat cottage cheese
  • lettuce rolls: 1 slice crisp lettuce, 1 slice ham, and shredded carrots
  • 3 cups Smart Pop popcorn or Orville Redenbacher’s Kettle Korn (sweetened w/sucralose)
  • homemade trail mix: 1/4 cup cereal of choice, 3 tbsp raisins or dried fruit, 1-2 tbsp peanuts
  • 1 whole wheat Eggo topped with 2 tbsp light vanilla yogurt and 1/2 cup fresh fruit
  • Jello sugar-free dark chocolate pudding cup
  • 20 PopChips (not fried or baked, potatoes popped under heat & pressure)

Store Bought or Homemade?

What about those convenient 100-calorie snack packs that you see everywhere? Well, 100 calories is an acceptable amount to stick to when planning your snacks. Unfortunately, most of those snack packs contain cookies, muffins, and other foods with little nutritive value. In the long run, snacks that contain fruit, nuts, whole grains, and high fiber are going to be better for you – no matter how they are packaged. It’s okay to treat your sweet tooth occasionally, but a daily routine of sweets is not recommended for a healthy lifestyle.

The Bottom Line

Going to work can be made a little easier by being creative with your snacks to make your daily routine and your diabetes meal plan more interesting. Look forward to snack time by choosing seasonal fruits, trying new veggies (even mushrooms are great for dipping), and coming up with new ideas by mixing and matching old favorites with new favorites. Happy Snacking!


blood sugar, diabetes, diabetes diet, healthy snacks, sugar


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