Dino’s
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Discovering the Food of Epirus and Sicily
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Easy and Enjoyable Lunches
Sticking to your diabetes diet at
lunchtime can be easier than you think.
Here is a week worth of ideas to
keep your midday meal interesting and healthy.
If breakfast is the most neglected meal
of the day, lunch can often be the most hurried. A recent survey found that 62
percent of Americans rush through lunch at their desks, and even when we manage
to leave the office, fast-food restaurants and food courts often prevail
over more healthy options. But they don't have to be your only option — and, in
fact, they shouldn't be your first choice if you have type 2 diabetes.
In general, try
to pack your own lunch whenever possible — the health benefits, not to mention
the cost-savings, can be enormous. Short on prep time? Put these quick and
nutritious lunch ideas on your menu to fill you up and keep your blood sugar in
check.
1. Salads
Salad should be in regular rotation for
lunch. You can create a different salad every day of the week by varying your
toppings. Try grilled chicken, shrimp, or fish, but avoid heaping on a lot of
fattening ingredients, such as bacon bits and heavy cheeses.
Salads with lots of raw vegetables are
best, including carrots, cucumbers, radishes, celery, and spinach. Sprinkle
nuts or seeds on top, add a few dried cranberries, and garnish with some
avocado chunks to give it zip. Choose a full-fat salad dressing to avoid added
sugars found in fat-free and low-fat versions, and limit the serving to one
tablespoon for a side salad and two tablespoons for an entrée-sized salad.
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2. Sandwiches
As with salads, there are many ways to
spice up a sandwich. Start with whole-grain bread or a whole-wheat tortilla.
Pick a lean meat, such as turkey, ham, or grilled chicken; layer on your choice
of veggies; add mustard, low-fat mayonnaise, or hummus to the mix — and you
have a filling and tasty lunch. Stay away from greasy chips, French fries, and
other fattening sides. Instead choose fruit, a few pretzels, or carrot and
celery sticks to complement your meal.
3. Hearty Soups
Soup can be a good option for lunch, with
many healthy choices to consider. Chicken noodle, chicken and rice, and tomato
(made without cream) are all good choices. Others include butternut squash,
gazpacho and other chunky vegetable varieties, miso, and pasta and bean soups.
Avoid cream-based soups and chowders. Remember, soup freezes well. You can make
a large batch and freeze it in individual containers; with a microwave you have
a nearly instant lunch.
4. Pasta
As long as you choose whole-grain pasta,
you can eat all types of noodles, such as penne, angel hair, or spaghetti. Top
it with a healthy tomato sauce, then throw in chicken, shrimp, or turkey
meatballs, and a variety of vegetables. Add a crisp salad and you have a
healthy and filling lunch.
5. Pizza
Pizza can be a good choice — in
moderation. Choose a thin-crust variety, ask for light cheese, and include
vegetables as the topping instead of fatty meats like pepperoni.
6. Tuna, Chicken, and Shrimp Salads
When you make these protein-based mixes,
you can control the mayonnaise and the good-health factor. Choose low-fat mayo,
and not too much of it. Add fiber and bulk with chopped celery, diced bell
pepper, and chopped onions to taste. Serve on whole-grain bread or scoop onto a
bed of lettuce.
7. Veggie Stir-Fry
For a more exotic lunch, go for a bowl of
vegetable stir-fry and brown rice. Avoid the fast-food version, which can be
high in fat and sodium, and make it yourself by sautéing the vegetables with a
healthy cooking spray and soy sauce. Prepare it the night before for dinner,
making enough to bring leftovers for lunch.
To better control type 2 Diabetes, keep these tips in mind:
·
Choose
low-fat or fat-free salad dressings and watch how much you use.
·
Pick
whole-grain bread over white bread.
·
Practice portion
control.
·
Follow
the diabetes food pyramid: Eat more grains, beans, and starchy vegetables and
less fats, sweets, and alcohol. In between and equally divided, are protein
choices, non-starchy vegetables, fruit, and milk and dairy products.
·
Choose
lean protein sources, such as turkey, ham, chicken, lean roast beef, and fish.
·
Avoid
fried foods.
·
Stay
away from fatty chips and mayonnaise-based salads, like potato salad.
Complement your meal with sliced carrots and celery or fruit salad.
·
If
you are craving a sweet after lunch and fresh fruit just won't do, reach for
sugar-free, fat-free frozen yogurt. Be careful of sorbets and sherbets that are
loaded with sugar.
·
Avoid
sugary beverages; drink water and tea instead.
