Sweet ’16 Challenge – Week Three Nutrition Tip

5 Tips to help balance your blood sugar

The following are some tips to help you control your blood sugar and avoid the ups and downs during a workout, and all day long!

  1. Eat every 3-5 hours, regardless of how healthy your previous meal or snack was. If you go longer than 5 hours without eating, your blood sugar will crash and so will your energy.
  2. Every time you eat, the snack or meal you consume should contain a source of protein. Protein slows down digestion and prevents your blood sugar from spiking and then crashing. 5-8 grams of protein is a good minimum target. For example, spread some peanut/almond butter on your banana, have a small piece of cheese with an apple or pair some fruit with your yogurt.
  3. Fiber – it helps to control blood sugar by slowing down your digestion. High fiber foods will keep you fuller longer. Examples of high fiber foods are: high fiber cereals and breads, legumes such as edamame (soybeans), chick peas, black beans, lentils, etc. Some fruit also have higher fibre such as pears, apples and raspberries. Try adding ground flax seeds, wheat germ or oat bran to your yogurt, salads or smoothies.
  4. Choose less processed foods, the more basic, the better. Regular converted rice or brown rice will affect your blood sugar a lot less than minute rice. Large flake oats/oatmeal will affect your blood sugar a lot less than processed quick oats.
  5. For some other great snack ideas, visit http://www.eatrightontario.ca/en/Recipes/Snacks/
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