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Diabetes Corner: Quick and Easy Lunch Ideas

in The Too Busy to Diet Blog on April 23, 2014

Written by Teri Belisle, PharmD, RD, LDN.

As I was sitting here thinking about what to pack for lunch tomorrow it occurred to me that this would be a good topic for a post. I like packing my lunch for work mostly to eliminate the surprise and disappointment that the hospital cafeteria usually offers me. I also like that it saves me tons of time and money each day. For people with diabetes, making a healthy lunch at home can really help make carbohydrate intake more predictable and consistent, and it can help reduce fat, calorie, and sodium intake which are also very important if you have diabetes.

My go-to lunch ideas usually consist of salads, sandwiches, and left-overs from the last night’s dinner. To keep salads interesting I like to add different ingredients such as grilled chicken or tuna, avocado, sunflowers seeds or sliced almonds, mandarin oranges or dried cranberries. Regardless of what I add to my salad I make sure to use low-fat or fat-free salad dressing and I am careful not to use too much. Salad dressings can be loaded with sodium, so using a little olive oil with some lemon juice or red wine vinegar can be a healthy alternative. You can add a little more flavor with some ground black pepper and your own variety of dried herbs (I like oregano, dill, and parsley).

For sandwiches, I make sure to always choose whole grain bread, low-sodium deli meats, and low-fat cheese. Instead of using mayonnaise, I spread a variety of mustards or hummus on my sandwich. With so many flavors of hummus available you can really jazz up an otherwise plain sandwich a different way almost everyday. Any sandwich can be dressed up even more with lettuce, tomatoes,  and/or avocado for added flavor, texture, and nutrients.

Sometimes my favorite lunches are from leftovers from the night before. Whenever I bring leftovers for lunch I find myself craving lunch all morning long. Eating leftovers for lunch can be a nice change from salads and sandwiches and gives you the opportunity to enjoy a warm lunch while still controlling the ingredients and portion size. Some of my favorite lunch leftovers are pasta, thin crust pizza, and homemade chili, and stir-fry. Whenever I make these foods for dinner I  try to prepare enough extra that I can take some to work the next day- it’s a huge time saver!

When preparing your lunches always keep in mind portion sizes. Also, make sure to pair your healthy lunches with equally healthy sides. If you like crunch and zest, pack baby carrots or sliced bell peppers with hummus, instead of salty greasy potato chips.  If you have a sweet craving go for fruit such as an apples, pears, or oranges, which are very easy to transport. Low-fat yogurt with fruit is also a great compliment to  a healthy lunch. Lastly remember to stay away from sugary beverages such as juice or pop. Instead go for water or sugar-free ice tea to avoid unnecessary calories and sugar.