It may be easy for you to manage your child's diabetes at home. But when he goes to school, you may not have the same kind of control. Of course, you can always pack your child's lunch, making sure that he has what he needs. But from time to time, he might want to buy his lunch in the cafeteria. If you plan ahead, you don't have to worry. Your child can eat well while he's at school and keep his blood-sugar levels under control.
Carbohydrates
Carbohydrates provide your child with energy but also have the greatest effect on her blood sugar. Controlling the amount of carbohydrates your child eats at lunch can help her stay focused on her school work all afternoon. Foods high in carbohydrates include bread, grains, starchy vegetables, fruit, milk and sweets. Most children need 60 to 75 g of carbohydrates at lunch, according to the Children's Hospital in Dartmouth, New Hampshire. Work with your own child's pediatrician or dietitian, though, to determine how much your child needs in her lunch.
School Lunch
Although many school lunch options are high in fat and carbohydrates, your child can purchase a healthy, carbohydrate-controlled lunch at school if you plan ahead. According to the U.S. Department of Agriculture, school lunches must provide the right amount of nutrients. In general, a typical lunch should provide 1 to 2 oz. of meat or meat alternative, 1/2 to 3/4 cup of fruit, 1/2 to 3/4 cup of vegetables, one to two servings of grain and one serving of milk. That means a school lunch has 45 to 65 g of carbohydrates. Together, you and your child can go over the weekly menu, decide what lunches he can purchase at school and determine how he should balance each of his meals. For example, on taco day, your child can have one taco with tomatoes, lettuce and salsa, a serving of Spanish rice, fresh or canned fruit and a container of low-fat or nonfat milk. If sweets such as cake or cookies are offered at your child's school, he may occasionally have the sweet instead of fruit.
Sandwich Meals
On the days your child doesn't buy lunch, you need to pack a healthy carbohydrate-controlled meal. Sandwiches are an easy option. Try a cheese sandwich on two slices of whole-wheat bread, which has 30 g of carbohydrates, or a small pita stuffed with turkey, lettuce and tomatoes, which also has 30 g of carbohydrates. Round out your child's meal with a small piece of fruit for 15 g of carbohydrates, sliced nonstarchy vegetables such as cucumbers and a container of nonfat, sugar-free yogurt for 15 g of carbohydrates.
Non-Sandwich Meals
You don't always have to pack a sandwich for lunch. A cold pasta salad makes a filling lunch. Mix 1 cup of cooked whole-wheat penne pasta with 1/2 cup of cooked vegetables, diced chicken and diced low-fat mozzarella cheese, and toss it with balsamic vinaigrette for 45 g of carbohydrates. Add 1 cup of low-fat milk and some fresh fruit to finish the meal, and add another 30 g of carbohydrates. Leftovers are also a good choice. Pack a portion of meat, 1 cup of starch -- rice, pasta, potato or other grain -- 1/2 cup of vegetables, a piece of fruit and low-fat milk for 60 to 75 g of carbohydrates.
References
- American Diabetes Association: Carbohydrate Counting Diet
- Children's Hospital at Dartmouth: Nutrition and Meal Planning
- Joslin Diabetes Center: School Lunch and Diabetes Meal Planning
- U.S. Department of Agriculture; School Lunch Program; Traditional School Lunch Pattern
- Maschio's Food Services, Inc.: Elementary School Menu
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