Her hypoglycemia requires on-the-go, healthy snacks

Needs Healthy Snacks

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Needs Healthy Snacks

I was diagnosed with hypoglycemia. If I follow the diet of a diabetic I'm fine. However, my problem is that if I don't eat something every 2 to 2 1/2 hours, I get a massive headache (the hangover kind!). I need cheap, healthy ideas for portable snacks.

If I leave the house right after breakfast, I can't afford to buy a snack at 10:00, lunch at 12:00, and more snacks at 2:00 and 4:00 before I head home for dinner.

The best kind of snacks would be finger foods (I'm on the go) and healthy. Any ideas would be greatly appreciated.

Carbs and Proteins

The key to feeding hypoglycemia is to always mix complex carbohydrates with protein and a little fat. Plain carbs metabolize into sugar quickly and will cause you to feel very tired, as your body must pump out excessive insulin to manage the higher blood sugar.

Here are some snack ideas:

  • Celery sticks with peanut butter and a few raisins
  • One slice of whole grain bread with peanut butter, low fat cheese, or lean meat (or half a sandwich)
  • A medium piece of fruit with a scant handful of nuts or a piece of beef or turkey jerky
  • A small bagel (or half a large one) with cream cheese

For emergencies you can keep nuts and raisins or other dried fruit in the car. Carry a water bottle to make sure you are well hydrated.

Prepackage to be Prepared

When you come home from grocery shopping, repackage your snacks such as nuts, popcorn, rice cakes etc. into small plastic baggies. Put these packages into a convenient place and when you are about to leave the house grab a few of these to take with you. Also when ready to leave the house you can grab a carton of yogurt, an apple, whole-wheat crackers and cheese etc.

Workable Combinations

There are actually quite a few good, cheap, healthy things you can do.

  • Fruit like grapes and apples make excellent snacks because the fiber in them makes the natural sugar release slower thus decreasing the chances of hypoglycemia.
  • Peanut butter crackers (just a little peanut butter per 2 crackers), or if you think you'll be hitting a real low, peanut butter on graham crackers.
  • Along the same line, slices of cheese on crackers (you can make them ahead of time and put them in a Tupperware like container).
  • String cheese in the package from the cheese aisle makes a good snack with a protein punch.
  • And then there's always rice cakes with peanut butter... or peanut butter on celery... actually peanut butter on anything portable!


Related: Frugal Low Fat, Low Calorie Snacks

Quick Ideas

This is for the person who asked for low-cost, yet healthy, snacks for someone who has hypoglycemia. I have this too, and here are the types of snacks that I bring from home and store at my desk at work in a small-insulated lunch bag:

  • 5 saltines with 1 oz. string cheese
  • 1 oz. wheat crackers with 1 tbsp. peanut butter or 1 oz. string cheese
  • carrots and celery sticks
  • 1 piece of bread or 6" tortilla with either 1 tbsp. peanut butter, 1 oz. cheese, or small cupped handful of peanuts
  • 1/2 banana with 1 oz. Crackers
  • 1/4 cup brown rice with 1/4 cup beans (any type except baked beans or refried beans, unless it is the low or non-fat type)

Basically, it's a protein with a carbohydrate, and it's suggested to have a very small amount so the person doesn't eat too much between meals.

Works for Me

I, too, have to follow a diabetic diet. I find that protein works best for me as a snack. I also find that avoiding highly processed foods (chips, snack mixes, sweets, etc.) is very helpful.

Some of the portable snacks I eat are:

  • cheese cubes
  • hardboiled egg
  • deviled egg, wrapped in plastic wrap
  • peanut butter (use a plastic spoon)
  • half of a sandwich (turkey, cheese, tuna, egg, etc. fillings)
  • yogurt cup with fruit
  • small container (save small margarine containers) with tuna and cottage cheese
  • small container of leftover taco filling with cheese
  • trail mix
  • nuts or nut mix

The more you fix the snacks and keep your eyes open to what you eat at home, the more creative you will become and before long you'll be coming up with a long list of varied and tasty snacks to keep you on track.

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Very Healthy Ideas

Here are some snacks my family enjoys. Probably nothing out of the ordinary, but pretty healthy and good!

Any veggies or fruits are great and very portable! The trick to this (as with almost any snacks) is being prepared. Shop on the weekend and get everything ready for the week. We visit the local farm to get veggies/fruits and part of our Sunday ritual is to clean/chop/package everything in individual containers ready to grab during the week. If you don't like them plain, get those little packs of ranch dressing to dip or package up little containers of your own favorite dip. A little peanut butter is a good dip, too.


  • carrot/celery sticks
  • cucumber slices
  • broccoli/cauliflower bites
  • apple sliced up in small container drizzled with orange juice
  • sliced seedless watermelon/cantaloupe/other melon
  • most fruit is ready-to-eat ....just wash and go.
  • bananas are probably the easiest to peel and eat!
  • A box of raisins
  • Yogurt & granola
  • Frozen grapes and blueberries
  • Leftover chicken/turkey
  • Whip up a smoothie and take in a thermos
  • Pretzels/animal crackers
  • Nuts are a good snack & healthy
  • Your favorite healthy cereal
  • Pickles.


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