Community Health Services of Union County, Inc.
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DIABETES EDUCATION TIPS
Diabetes Quick Lunch Ideas
Lunch can be tricky, especially if you are at work or school during the day. But the traditional PB & J is not your only option when packing lunch.
Stock Your Kitchen
If you want to make packing lunch a quick and easy task, stock your kitchen with healthy options like those listed below. Pick a few foods that you like and keep them on hand.
Also - keep some storage containers, plastic sandwich bags, a thermos and an insulated lunch bag or cooler to transport and store your lunch.
Some Extras for Flavor
It takes a little planning, but bringing a homemade lunch to work or school is an easy step toward a healthier lifestyle.
Quick & Healthy Lunch Ideas
Here are some ways you can put together the foods above to make a healthy, well-balanced lunch:
1.Put a healthy spin on the traditional sandwich: use 2 pieces of thin sandwich bread, 2 ounces reduced-sodium lean turkey, hummus, spinach, bell pepper and mustard. Add some carrot sticks and light ranch dressing on the side.
2.Mix together some cooked quinoa, white beans, chopped bell pepper, carrots and broccoli to make a grain salad. Toss with some olive oil, lemon juice, salt and pepper. Add a nectarine or some grapes on the side and a small handful of dry roasted almonds, if desired.
3.Make a tuna salad with canned tuna, light mayo, diced celery, lemon juice and freshly ground pepper. Serve it over greens with an apple and peanut butter on the side.
4.Try a quick yogurt parfait with non-fat plain Greek yogurt, diced pineapple, peaches and a handful of pecans on the side.
5.Pack a cup of leftover chili or vegetable soup. Top it with some fresh tomatoes and non-fat plain yogurt instead of sour cream.
6.Fill a whole wheat tortilla wrap with rotisserie chicken, hummus, sundried tomatoes, feta cheese and greens. Add a side of fruit if it fits with your plan.
7.Try a hard-boiled egg with a piece of fruit, string cheese and 5 whole wheat crackers. You could also add some carrots, celery sticks and peanut butter.
8.Throw together a salad with romaine lettuce or spinach and any other non-starchy vegetables that you like. Top with some cottage cheese, chopped nuts and a tablespoon of light dressing.
Dining out for Lunch?
If you don't have time to make a healthy lunch at home, follow these tips when eating out: