2Vegetable salad –

A fresh salad constituting all sorts of raw vegetables like cucumber, spinach, carrots, broccoli, kale and tomato may be a perfect snack on a sunny afternoon. If you’re supposed to watch your sodium intake because of high blood pressure, then check the label on any mild dressing you might choose to splash on.

It might contain high amounts of salt as well as sugar. Sauces that taste sour can easily mask the sweetness of added sugar. For those going on a gluten free diet in order to keep their diabetes under control, beware of gluten-packed content which may be present in dressings and sauces as thickening agents.

You can mix in low fat hummus or drizzle lemon juice or sprinkle some chaat masala over your bowl of salad to give it a punch. Some veggies high in sugar include beets, parsnips, carrots, potatoes, peas and winter squashes. If you’re buying canned veggies, look out for preservatives in the ingredients list.

The nutrients from produce like tomatoes, carrots, spinach and kale are better when they’re partially cooked or steamed. Juicing vegetables is mostly a no-no since they tend to release sugar faster into your bloodstream as opposed to when you simply eat them, and also lose some fiber.