Inspiration And Expert Advice: Expert Columns

Healthy Lunch Ideas

By Lara Rondinelli RD, LDN, CDE

Whether you’re packing lunches for school or attempting to eat a healthy lunch at work or home, you don’t have to be stuck with the same peanut butter and jelly sandwich every day. Many times, people with diabetes find it challenging to eat healthy at lunch hour and daily unhealthy choices can lead to high blood sugar levels and weight gain.

Packing or preparing a lunch can really be a great way to start eating healthier. Here are a few nutritious lunch ideas that taste great and can be made in a few minutes.

Healthy lunches with approximately 45 grams of carbohydrate per meal

You may be able to eat more or less carbohydrate. A registered dietitian or certified diabetes educator can help you determine how much carbohydrate is right for you.

• Turkey or ham sandwich on whole-wheat bread, 1 small piece fruit, cucumbers and broccoli with low-fat dip
  
• Green salad with tuna or chicken breast, light salad dressing, 10 whole-wheat crackers, 6 ounces light yogurt
  
• Low-fat chicken salad (see recipe below) in a whole-wheat pita pocket, ½ cup low-fat cottage cheese with 1 cup strawberries
  
• 1 cup bean soup, side salad with low-fat dressing, 5 whole-wheat crackers, 1 cup melon
  
• Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo, tomato and veggies of choice), ½ cup sugar-free pudding
  
• 1 cup tuna macaroni salad (made with tuna packed in water, whole-wheat pasta and light mayo), side salad with light salad dressing, 1 small piece fresh fruit
  
• Spinach salad with grilled chicken breast, light salad dressing, 1 cup berries, 6 ounces light yogurt, 1 slice whole-wheat bread
  
• Healthy frozen dinner (choose meal with about 30 grams carbohydrate and lowest sodium option too), 1 small piece fresh fruit, side salad with light dressing
  
• 1 cup whole-wheat pasta salad with chickpeas and veggies of choice (use light Italian dressing), 1 small piece fresh fruit
  
• Asian chicken salad (grilled chicken breast, lettuce, peapods, carrots, ½ cup mandarin orange slices packed in juice, drained), low-fat sesame dressing, 1 medium whole-wheat roll

Healthy Lunches Especially Good for Kids

• Peanut butter and banana sandwich on whole-wheat bread, 1 cup milk, 15 pretzels
  
• English muffin pizza, 15 grapes, granola bar, 1 cup milk
  
• Ham and cheese pinwheels (use 10-inch tortilla, fill with ham and cheese, roll, use toothpicks to pin edges and slice into 1-inch pinwheels), 1 apple with peanut butter for dipping, 1 cup milk
  
• Homemade healthy “luncheable” (ham, turkey and cheese slices, 10 wheat crackers), 1 cup strawberries, ½ cup sugar-free pudding
  
• Turkey and cheese sandwich on whole-wheat bread, celery slices topped with peanut butter and raisins, 6 ounces yogurt, 15 pretzels

Remember, leftover dinners can make quick lunches that can be re-heated the next day. Start changing your habits today -- try this wonderful Toasted Almond Chicken Salad for lunch. Enjoy!

Toasted Almond Chicken Salad

Yield: 5 servings

Serving size: 1 sandwich

1 pound boneless, skinless chicken breasts
2 14.5-ounce cans fat-free, reduced-sodium chicken broth
1 tablespoon fresh tarragon, chopped
¼ cup almond slivers, toasted
1/3 cup light mayonnaise
2 tablespoons plain, fat-free yogurt
½ teaspoon salt
Dash ground black pepper
10 slices whole-wheat bread (5 pita pockets)

1. Place chicken breasts in a large saucepan over medium heat. Pour chicken broth over chicken breasts and bring to a low simmer for 20 minutes or until done. Shred chicken meat and set aside to cool.

2. In a medium bowl, combine remaining ingredients, except bread, and mix well.

3. Add chicken to mixture and toss well to coat. Divide the chicken salad into 5 equal portions. Top one slice of toasted wheat bread with one portion of chicken salad. Top with another slice of bread. Repeat for remaining 4 sandwiches.

Nutrition Information: 338 Calories, 13g Total Fat, 2 Saturated Fat, 59mg Cholesterol, 731mg Sodium, 29g Total Carbohydrate, 5g Dietary Fiber, 3g Sugars, 27g Protein

Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.