Here is a useful foundation guide to the amount of carbs in the foods you are eating. You can work from this Map or create your own personal one based on the snacks you eat. This Map compares a small number of snacks and by "snacks" what is meant is food eaten between main meals to help maintain a steady and even blood sugar level as opposed to big sugar rises. (There are of course many more snack options than this map shows) Personally, I find it useful to have in mind a snack carb figure of about 10 to 12g so that I know roughly what impact food is having on blood sugar levels. This figure may of course be too much or too little for you - so you will need to discover your own ideal amount

More snack ideas - these are ideal as an alternative to a digestive biscuit


1 diet yoghurt or 2 Shape fruit Fromage Frais

Bread & Biscuits

1 wholemeal shortbread biscuit
2 low fat water biscuits
1 low fat Matzo cracker
3 low fat Hi-Lo crackers
2 Jacob's cream crackers
2 low fat crackers
1 oatcake
2 rich tea
5 cheddars
3 TUC biscuits
1 small pancake
2 rice cakes
2 Ryvita
1 slice wholemeal bread


1 apple
1 orange
1 peach
1 pear
1 nectarine
1 small banana
10 grapes
15 cherries
2 plums
2 kiwi fruit

Crisps & Nuts

1 packet low fat crisps
1 packet of Walkers Quavers
1 pack of 25g Twiglets
1 pack of 3oz Mini cheddars
1 pack of Walkers French fries

Cool tip!

During Summer when everyone else is eating ice creams and lollies - you do not have to miss out!

Try making your own lollies with sugar free drinks! It works!

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