Posted by: Amy | August 20, 2009

PCOS MEAL PLANNING- Snacks

Almond with dried fruit and nuts

When you have PCOS and insulin resistance, healthy snacking is an important part of your successful eating plan. Healthy snacks spread throughout the day keep your metabolism up and your blood sugar stable. I try to have a mid-morning snack at around 10AM, an afternoon snack at 3PM, and depending how late I am up at night, an evening snack around 8PM. I am not talking about snacking on a bag of Lays Chips or a Snickers Bar. I always try to combine a complex carbohydrate with a protein. It is also important that you plan for your snacks so you don’t end up going through Starbucks Drive-thru ordering a latte and scone in a pinch or hitting the vending machine at work. I always have a homemade trail mix in my car for emergencies and I usually throw a piece of fruit in my purse on the way out the door in the morning. If you are going to be gone all day, pack a small cooler with snacks and mini meals to keep cravings at bay. Here are some of my favorite snack ideas-

  • ½ grapefruit broiled with 1 tsp honey and topped with 1T walnuts
  • 1/4c hummus with raw veggies like peppers, cucumber, tomato, broccoli
  • 2 squares of good-quality chocolate (70 per cent cocoa content or above) with 1T nut butter
  • avocado slices sprinkled with salt & pepper
  • celery sticks with 2T nut butter
  • 2 deviled egg halves
  • ½ cup plain yogurt sweetened with stevia and vanilla extract and topped with berries and nuts
  • sliced apple with 2T nut butter
  • 1/3 cup of tuna or chicken salad on 4 pieces of celery
  • Raw veggies served with guacamole dip.
  • 2 multi grain crackers topped with a small serving of cheddar cheese and sliced green grapes.
  • ½ cup plain yogurt sweetened with stevia and almond extract with 1/2 cup unsweetened granola and pomegranate seeds or berries.
  • Mozzarella balls and grape tomatoes salad with fresh basil, balsamic and olive oil
  • Trail mix of nuts, dried fruit, and dark chocolate (1/4 cup is one serving or the size of your palm)
  • Mixed fruit cup with a sprinkle of toasted almonds or pecans.

In addition to healthy snacking throughout the day, it is also important that you also stay hydrated. Next time I have some beverage ideas to share with you.

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