Muntrop: Eating healthfully on the run | TheSpec.com

Snacking is a valuable tool for managing hunger and blood sugar levels between meals.

QI’m trying really hard to eat better heading into the fall and holiday season. Things have been pretty hectic lately, however, and I have been called to last minute appointments and meetings very frequently. When this happens, I seem to lose control of my eating and skip meals and snacks altogether until I am starving. This results in less than healthy binges on sweets and junk food. I am a diabetic and blood sugar control is very important to me. What can I do when I get called out without little notice? Are there easy and healthful grab-and-go options that I can stock up on?

AWhen life gets hectic, snacks can be useful as a meal substitute when you don’t have time to prepare something more substantial. They can also be a great way to manage your blood sugar and cravings between meals when you’re not sure when you’ll be sitting down to eat. For someone trying to control what they eat for health reasons and for staying lean and fit, this is of utmost importance. Hunger destroys any semblance of willpower that someone might have, making them vulnerable to binging on highly processed, high sugar and high fat convenience foods. For someone living with diabetes, hunger typically means low and/or imbalanced blood sugar.

Although snacking has been vilified to some extent by the diet industry, it plays an important role in a healthy eating plan and can go a long way toward promoting a healthy, fit lifestyle. The problem is that many snack foods readily available are high in refined carbohydrates, sugar and trans fats. It might take a little effort, but the key is to make sure that what you are snacking on is nutritious and moderately high in protein to promote feelings of fullness and satisfaction. Protein also helps to slow digestion of other refined foods and helps to stabilize blood sugar level, which is important when managing diabetes.

Here are four simple snack options that can be prepared in very little time and will keep you satisfied while helping manage your blood sugar.

1. Jerky with fruit and vegetablesBeef, pork, turkey and even salmon can be made into jerky. The process involves trimming the fat from the meat, cutting it into strips, seasoning and drying. Available in most grocery stores, jerky is a high-protein snack that can be paired with an apple and baby carrots for a quick, occasional treat when you are on the run.

2. Trail mix and cerealTrail mix is a combination of dried fruit and nuts. It provides a decent amount of protein, but a small quantity is high in fat and calories. Typically, a handful is considered a serving. While delicious and nutritious, it is not really very filling on its own. To make this snack more substantial, mix your handful of trail mix with a serving of whole grain cereal (like Shreddies or Shredded Wheat squares) in a baggie for a grab-and-go snack that can really satisfy. If possible, add a small carton of milk (or milk in takeout coffee mug.)

3. Quick “roll-and-go” wrapsSpread a tablespoon or two of nut butter onto a whole wheat or ancient grains tortilla. Top the peanut butter with apple or banana slices and sprinkle with cinnamon. Roll up the tortilla and enjoy protein, complex carbohydrates and healthy fat on the run.

4. Green protein and oat smoothieBlend almond milk, whey protein, banana, frozen spinach and/or kale, uncooked oatmeal, chia seeds and a drizzle of honey or maple syrup in a personal blender for a minute or two. Remove the portable blender cup with drinking lid attached and easily enjoy protein, vitamins, minerals, carbohydrates and essential fats on the run. There are several brands of personal blenders for sale wherever you buy kitchen utensils, that are inexpensive, easy to use and simple to clean.