Snacking : University College London Hospitals NHS Foundation Trust

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This information is for children and young people with type 1 diabetes

A snack is a small amount of food eaten in between meals. Snacks contribute to our nutritional intake, providing energy (calories), protein, vitamins, minerals and fibre. The key is to pick healthier snacks where possible and have less healthy snacks as an occasional treat.

Remember healthy eating and meal routine

Aim for three meals per day with only one to two small snacks throughout the day if needed. The foods you eat should provide all the nutrients needed to grow and develop, be a healthy weight and keep your heart healthy

Try and leave a gap of at least two hours in between eating during the day. Try not to eat overnight. Having a balanced meal pattern with a period overnight without food is important for a healthy body weight.

Leaving two to three hours between food also allows your glucose to return into range.

If you are snacking in between meals to maintain blood glucose levels (rather than because you are hungry) your insulin doses may need adjusting, please contact the diabetes team.

What is a healthy snack?

There are five food groups that are essential to good health.

You should eat more foods from the larger sections, but a variety of foods from across these five food groups will contribute to a healthy and balanced diet.

Foods in the ‘Eat less often and in small amounts’ section eg. crisps, biscuits, chocolate, cakes, ice-cream, sweets or sugary drinks, are fine to have but should be considered a treat rather than a regular snack as they tend to be high in energy (calories), unhealthy fats, salt and sugar.

Insulin and snacks

You should carbohydrate count all snacks and give insulin for them unless the additional carbohydrate is being taken for hypo prevention before or during activity or if it is being used to treat hypoglycaemia.

If you are opting for high fat/protein-based snacks e.g. processed meats, olives and cheese, to avoid giving insulin, remember that these can contribute to weight gain and may also increase blood glucose levels. These are fine to have on occasion but should not be considered a regular snack.

How big should my snack be?

The table below is a guide to the recommended amount of carbohydrate for between meal snacks.

Age	Carbohydrate amount
Under 5s	5-7g
5-11 years	10-12g
11 years +	12-20g

Snack ideas

Low carbohydrate and low fat:

grilled vegetable skewers
corn on the cob
raw vegetable sticks (carrot, cucumber, celery) with a dip e.g. hummus or low fat cream cheese
salad bowls – for example, chop some lettuce, cucumber, tomato and drizzle with some lemon juice and pepper
hardboiled egg
crispy roasted chickpeas.

Low fat:

piece of fruit e.g. apple, banana, handful of berries/grapes
fruit salad
box of raisins
low fat yoghurt with mixed berries
low fat cheese spread on oatcakes/rice cakes with cucumber
small bowl of wholegrain cereal with semi skimmed milk
hot chocolate with semi skimmed milk
seeded wholegrain toast with mashed banana
toasted crumpet with low fat spread or honey
toasted pitta with yoghurt, mayo and tuna dip
toasted malt loaf with strawberries
homemade cereal bar with oats and dried fruit
popcorn.

Mindful eating

If you are snacking a lot during the day, consider why this might be.

Are you having three meals a day? Are you eating enough at your meals? Could skipping meals or small meals be contributing to hunger at other times of the day?
Are you bored rather than hungry?
Are you thirsty rather than hungry? Drinking plenty of water can help to keep you hydrated and avoid overeating.
Having healthy snacks available, that you enjoy, at home or school is important otherwise it can be easy to choose less healthy snacks instead. Try making a shopping list and trying new foods together as a family.