Preparation can be rough. Now, what will you eat? What is for breakfast, lunch, dinner, along with snacks? Lunch is that people struggle with since they’re eating in their desk dashed or merely confused by all the options. I am a huge advocate of preparing foods in bulk and in advance. Leftovers are a great lunch option. Though, it is important to observe your carbohydrate intake, when you have diabetes.
Consult your dietitian or even certified diabetes educator to determine just how many carbs you should eat for lunch. For lunch people with diabetes should keep their intake in general. (This is specific to individuals based on blood sugar management, activity level, needs and drug regimen). Carbohydrate options should be abundant in fiber. Lunch foods should also contain protein and heart healthy fat keep you full to maintain energy, from increasing too rapidly and prevent your blood glucose. I encourage people to plan out foods for a few days beforehand to prevent.
Below are some of my favorites:
Grilled Chicken Vegetable Wrap
Fill out a whole grain wrap (preferably one with at least 3g of fiber and also about 20g of carbs) with sliced or chopped grilled chicken breast and leftover roasted vegetables. I like to use eggplant, zucchini, and onions.
Spread 1/3 avocado for taste extra fiber, and fat. Pair with 1 1/4 cup of sliced strawberries.
*Quick tip: To find a complete grain wrap, look at the ingredient list. The first ingredient on the label must say complete or the product should contain the entire grain stamp. For more information on whole grains: http://wholegrainscouncil.org/
Quinoa is an ancient grain that is gluten free, rich in fiber and protein. It contains less carbohydrates per serving. 1 cup of quinoa contains 170 calories, 2.5g fat, 30g carbs, 3g fiber, 7g protein. Top 1 cup of cooked quinoa using chopped tomatoes, carrots, 1/4 cup crumbled goat cheese, and diced leftover protein from the night’s dinner.
Quick tip: You can substitute any other non-starchy vegetables for tomatoes and carrots.
Tuna Spinach Salad
Tuna is rich in protein and omega 3 fatty acids, and this has been linked to reducing the risk of heart disease. Omit traditional mayonnaise and mix lettuce with 2 tbsp hummus. You may save on calories and saturated fat, and load up on taste. Mix spinach salad, carrots, cucumber, and any other non starchy vegetables you consume in the fridge. Add 1/2 cup beans (if canned you should rinse in water first) for good quality carbohydrate, protein, and fiber.) For dressing, use vinegar and one teaspoon of olive oil.
I like to add garlic and hot pepper to my dressing table for extra taste.
Open-Faced Roasted Turkey Sandwich With Sweet Potato ‘Fries’
Turkey tenderloins are a wonderful alternative to poultry. Turkey tenderloins are a part of the turkey breast — you’ll be able to locate them, and they’re low in fat and calories. I like to create a big batch and use the leftovers. You can put one turkey tenderloin on top with spinach, a single piece of whole grain bread and a handful of sweet potato fries for beta carotene, vitamin C, and fiber.
*Quick tip: To save on calories and fat shake sweet potatoes in the oven with garlic and olive oil. Keep the skin on.
Roasted Pepper and Onion Chicken Burger
By supplementing ground beef for ground 14, save on saturated fat and calories. Add veggies such as peppers and onions for fiber, taste, and texture. You can grill the burgers or bake them in the oven. Put a burger between a whole grain bun or avoid the bun to save on carbohydrates and put your burger in addition to salad using 1/2 cup beans and 1/4 cup mozzarella cheese.
American Heart Association. Fish and Omega 3 Fatty Acids. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp