Weight can be a touchy and sensitive subject to both adults and children. Children need to be spoken to in a tone that is not condescending or mocking. This ensures their self-confidence or self-esteem is not hurt. As they grow older and understand the medical risks of being obese, they will cooperate. Eating healthy will become a habit that needs no reminders or journals to help. For adults who are diabetic and have a high BMI, a treatment protocol will include sessions with nutritionists and counselors who periodically help them to reach the goal weight. For adults too, weight loss and control is not easy as they are already grappling with diabetes. They will need support from family and people around them to be proactive and enable them to eat healthily. There are many boot camps, support groups, and online communities which share information and help them with sample menus and recipes. You or they can now whip up dishes that are healthy, aid in weight loss as well as manage sugar levels and also sticks to recommended levels of carbohydrates and calorie count.

1. Safe snacks that take care of both sugar and weight
It is generally agreed that a snack should contain no more than 200 calories and should also contain fiber and protein. Avoid refined ingredients – they can increase blood sugar and increase the risk of inflammation in diabetics. Some of the best choices of ingredients that we can choose from to prepare quick and easy snacks are

2. Fresh Fruit
There can be no better snack than fruits – they can supply nutrients, carbs, and fiber all in one go. One serving of fruit, after school, work, or dinner and in between meals can both satisfy your hunger and sugar cravings.

• 1 apple
• 1 small or ½ medium banana
• 12 cherries or grapes
• ½ cup chopped fruits like mango, kiwi, melons, peaches, pineapple, melon, tangerines, pears, clementine, apple or plums

3. Vegetables
You can convert kids to this cause by serving it with tasty dips or hummus. This can be a good snack for adults too and the entire family. You can eat them steamed raw or boiled with some seasoning. Some ideal vegetables that can serve as a snack too are

• Cauliflower, Broccoli,
• Carrot, celery, cucumber
• Beans, Snow peas, Bell pepper
• Jicama, Mushrooms and
• Cherries, Berries and Grape Tomatoes

4. Easy to cook snacks
If you have the time and want variety in your snacks some of the easy diabetes-friendly snacks that are

• Whole grain Sandwich with lean meat
• Baked potato
• Scramble eggs made of egg white
• Salads of tuna, vegetables, chicken or a combination of one or all

5. Readymade snacks
If you are a frequent traveler, or if you are traveling with a child with diabetes and you do not have access to fresh food, some sugar-free snacks that come in handy are

• Yogurt and Cereal that is low fat and sugar-free
• Popcorn made from whole grain
• Hard-Boiled egg
• Sugar-free Snack Bars
• Unsalted nuts and seeds like sunflower seeds and almonds, pistachios and cashews.
• Brown Rice cakes

Buy fresh, seasonal and locally grown produce and if you can find organic produce, that can top it all. When you buy readymade ingredients, check the item list and ensure that they do not contain Trans fats, added sugar and hydrogenated oils.