When choosing snacks for kids with type 1 diabetes, reading labels carefully and looking for a balance of carbohydrates, protein, and healthy fats can help keep blood sugar levels steady.
Children with type 1 diabetes can enjoy tasty snacks with a little extra attention to detail. Snacks that are low in carbohydrates and rich in other nutrients can give kids the energy they need even if you don’t have a meal or insulin ready. If you don’t know what to make, these snack options are quick and easy to assemble and require little cooking.
If your child has type 1 diabetes, how many snacks and how many grams of carbohydrates they should eat per snack will depend on various factors, such as their age.
Health experts recommend that kids have three regular meals and about two snacks daily. Your child’s dietitian can give you a guideline for exactly how many grams of carbohydrates should be included in your child’s snack.
General per-snack carbohydrate recommendation by age
Here are guidelines for how many grams of carbohydrates a child might have per snack:
| Age | Grams (g) per snack |
|---|---|
| 5 to 10 years | 15 to 20 g |
| 11 to 15 years | 30 to 45 g |
| 16 to 18 years | 30 to 50 g |
Registered dietitians suggest that some children may have small snacks between meals without giving supplementary insulin. However, consult your child’s healthcare professional for more information about how many grams of carbohydrates are appropriate for your child at snack time.
Here are 15 easy and healthy snack ideas for children who have type 1 diabetes.
Always check with your child’s doctor or healthcare professional before changing their diet and confirm the weights and measurements are appropriate for your child.
Cherry tomato and mozzarella skewers
Assemble washed cherry tomatoes and mini balls of mozzarella on skewers (2.5 g of carbs per serving). Fresh basil is a fun and colorful touch. For younger children, cut tomatoes into smaller pieces to prevent choking.
Egg bites
Scramble 5 eggs with 2 tablespoons of milk, 1/2 cup of shredded cheese, and diced veggies of choice (such as chopped spinach). You may also want to include 1/2 cup of diced lean ham or turkey. Pour the mixture into a greased mini muffin tin and bake at 350°F (180°C) for 15 minutes, until browned. One egg bite has 1 g of carbs.
Greek yogurt cups
Top 100 g (3.5 oz) of plain Greek yogurt (4 g of carbs) with berries, such as:
- 2/3 cup of strawberries (
8.5 g of carbs ) - 1/3 cup of blueberries (
7.2 g of carbs ) - 1/3 cup of blackberries (
4.6 g of carbs )
Veggie skewers with meat and cheese
Place small chunks of cooked veggies on skewers, alternating with chunks of chicken and cheese of choice (0 g of carbs).
Nutty trail mix
Combine a variety of nuts for a crunchy snack. Pistachios, walnuts, macadamias, and Brazil nuts have 0 g of carbs per 20 nuts, while almonds, peanuts, and cashews have just 4 to 5 g of carbs per 20 nuts.
Pretzels and cheese
Offer about 10 pretzels (4 g of carbs) with 1 ounce (oz) cubed cheese of your child’s choice (0 g of carbs). For a fun twist, use mini cookie cutters to cut the cheese into cute shapes.
Popcorn
Top 1 cup (8 g) of air-popped popcorn (5 g of carbs) with nutritional yeast or grated Parmesan cheese.
English muffin faces
Toast half of a whole grain English muffin and top it with free toppings (such as avocado, cheese, Vegemite, or lean ham). You can have fun with it and make a face using cheese for eyes, a cherry tomato slice for a nose, and a slice of pepper for a smile (10 g of carbs).
Alternatively, you can make this with half a wrap or half a piece of pita bread (15 g of carbs).
Mini pizza
Top a fajita-size low carb, whole wheat wrap with shredded mozzarella cheese and add sliced tomatoes, veggies, and cooked meat. Bake at 350°F (180°C) for 5 to 8 minutes, until the cheese is golden (13 g of carbs).
Mini pancakes
Mash 1 medium ripe banana (30 g of carbs) in a bowl. Then beat in 1 large egg, a dash of baking powder, and 1.5 teaspoons (4 g) of whole grain flour. Drop 2 tablespoons of batter into a nonstick pan over medium heat. Cook until lightly browned on both sides. Makes 6 mini pancakes; the serving size is 2 mini pancakes (6 g of carbs).
Savory dips
Serve raw veggies — cucumber, celery, bell peppers, snow peas, cherry tomatoes (all 0 g of carbs) — with any of the following dips:
- hummus (3 to 4 g of carbs per 2 tablespoons)
- tzatziki (2 g of carbs per 2 tablespoons)
- salsa (3 to 4 g of carbs per 2 tablespoons)
Something sweeter
Serve apple slices (about 15 g of carbs per 1 small apple) or celery sticks (0 g of carbs) with 2 tablespoons of peanut butter (
Plain or mixed fruit
Keep your kitchen stocked with fresh fruit that’s high in fiber. You can serve fruits individually or as a mixture for a total weight of approximately 150 g or 1/2 cup per snack:
- strawberries, raspberries, blueberries (15 g of carbs per cup)
- kiwi, mandarin orange (5 g of carbs per 70 g)
- nectarine (5 to 10 g of carbs per 90 to 120 g)
- watermelon, pineapple (10 g of carbs per 1 cup/150 g)
- apricot (10 g of carbs per 3 pieces/150 g)
- orange (10 g of carbs per 190 g)
- peach (10 g of carbs per 120 g)
- grapes (10 to 15 g of carbs per 10 to 15 grapes)
- apple, pear (15 g of carbs per 1 small fruit)
- banana (15 g of carbs per 1 extra-small fruit [about 4 oz])
Fruit smoothie
Blend together 1/2 cup of milk and 50 g of frozen raspberries or blueberries (10 g of carbs) or 1/2 cup of milk and half (7 g) of an extra-small banana (14 g of carbs).
Banana “ice cream”
Blend together one extra-small (about 4 oz) frozen banana (15 g of carbs) and 100 g of unsweetened Greek yogurt or 50 g (1/2 cup) of frozen raspberries or blueberries (15 to 19 g of carbs).
Healthy snacks for children with type 1 diabetes are low in added sugars and high in fiber.
Foods with a low glycemic index slowly release glucose, providing a steady source of energy, vitamins, and minerals. It’s also important to balance snacks with a mix of macronutrients (carbs, protein, and fat) to help stabilize blood sugar.
Other smart snacking tips:
- Choose whole grains: Whole grains provide more fiber and contribute to better blood sugar management.
- Pair carbs with protein or healthy fats: Such pairings may help prevent blood sugar spikes.
- Read labels carefully: Reading labels provides information to help you avoid added sugars (for example, you can choose unsweetened varieties of yogurt and other dairy items).
- Weigh out snack foods: This can help you get a better sense of portion sizes.
- Offer water and other unsweetened beverages: Drinking unsweetened beverages and water with snacks can help you avoid going over recommended daily carb counts.
- Monitor blood sugar before and after new snacks: Checking blood sugar levels and observing how different foods affect your child’s body can help you fine-tune snack choices and better manage blood sugar levels.
- Involve your child in the snack-making process: Letting your child choose snacks and help prepare them can make them feel more involved and in control of managing their health.
Providing your child with healthy snacks that pair low carb options with protein and healthy fats can keep them satisfied between meals and help regulate their blood sugar.
If your child will be eating snacks at school, make a diabetes management plan to share with staff (such as school nurses, teachers, and cafeteria workers). You can include notes on regular snacking as well as plans for what to do during special events.
With planning, you can help your child manage their blood sugar while enjoying tasty and nutritious snacks.