Diabetics need to pay close attention to their diet so they can minimize the effect of their meals on their blood sugar. Lunches can be particularly challenging since these meals are often eaten away from home. One of the safest avenues is to pack a healthy, diabetes friendly lunch from home, where you can monitor the amount of nutrients you are putting together for lunchtime consumption.
A Diabetic Plate
The American Diabetes Association has an easy method that will help you design a meal appropriate for a diabetic. This 'plate method' recommends dividing your plate in two halves, and then dividing one half in two parts. The largest section should be filled with non-starchy vegetables. These would include things like lettuce, carrots, broccoli, spinach, tomatoes, cucumbers, peppers and mushrooms. One of the smaller sections should house starchy foods such as whole grain and whole grain products, potatoes, corn, squash and sweet potatoes. The other section of your plate is reserved for meats or meat substitutes. Eight ounces of low or non-fat milk and a portion of fruit will complete your meal. Apply this method to make a healthy lunch.
Counting Your Carbs
If you are not 'plating' your meal, you will need to be conscious of the amount of carbohydrate you are consuming in your lunch. Although the amount you are allowed will depend on your level of physical activity, a ballpark figure recommended by the American Diabetes Association is 45 to 60 g per meal. One slice of bread weighing an ounce, 4 oz. of fresh fruit, 2/3 cup of plain low or fat-free yogurt all have approximately 15 g of carbohydrate. A chicken sandwich made with two slices of bread along with the fruit and yogurt will give you 60 g of carbohydrate at lunch. Carbohydrates are found in starchy vegetables, starchy foods such as bread, rice and cereals, fruits and juices, dried beans and sweets. This gives you a range of options to choose from to get your 45 to 60 mg of carbohydrate at lunch.
Salads, The Easy Lunches
Salads give you the option of mixing and matching non-starchy vegetables. Add your choice of protein such as fish or chicken and you have a filling and nutritious start to your lunch. Salads made from non-starchy vegetables will have very little carbohydrate, leaving room for you to choose among milk, yogurt, fruit or juice, crackers, rolls, grains or other starchy vegetables to round out your lunch.
Soup up Your Lunch
Soups can be made far ahead and stored. The beauty of homemade soup is that you get to choose what goes in. You can make it thick and hearty, or broth-like. You can make a hot or a cold soup. You want to aim for hearty and filling when you are using soup as the main part of your lunch rather than as a starter. Any starchy vegetables or other starches that go into your soup have to be factored into your carbohydrate calculation. Whatever your choice, you can make a healthy soup that will make a lunch that is easy, quick and appropriate for diabetics.
