Lunch time can be a particularly challenging time of day for someone who has been diagnosed with diabetes... Type 1 or Type 2. Usually people are at work or on the go, and only have a limited amount of time to eat healthy foods. Many people see a fast food lunch as their only viable option, but with only a minimal amount of time and effort, you can easily prepare a healthy lunch and avoid that drive through altogether.
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One delicious diabetes friendly lunch idea is a simple turkey wrap.
- you'll need to start with a whole wheat tortilla as your foundation. Many brands make tortillas specifically made for wraps which can be found in the bread aisle.
- next, you'll want to add a low-fat turkey lunch meat. There are some options available that are made without the preservatives commonly found in most preserved meats which would be a good choice to make.
- to finish off the wrap, you'll need tomatoes, lettuce, or any other vegetable you like such as cucumber slices or even thinly sliced carrots.
- to add even more flavor, choose a low-fat mayonnaise.
If your preference is more along the lines of a sandwich filling, you might want to try:
- a whole wheat pita pocket filled with a delicious tuna salad.
- the tuna salad is simple enough to make and only requires drained canned tuna that has been packed in water, and
- light mayonnaise.
To add some additional flavor and texture, try adding small whole wheat pasta shells to the mixture.
On those days when you're in too much of a hurry to prepare anything, a healthy frozen meal is another option. There are many choices available in your local supermarket, so you'll want to take the time to look for:
- those low in sodium, and
- have no more than 30 grams of carbohydrate... this is the maximum.
Adding a piece of fresh fruit will add some freshness to your lunch as well. But you need to take a close look at the glycemic index to make the right choice.
The last important factor in the right lunch is your beverage. Stay away from:
- sugary drinks,
- sweetened tea,
- fruit juices, and
- whole milk.
Low-fat milk is a good choice or you can always go with the safe bet... water.
The bottom line with safe lunch meals is to stay away from anything that is topped or stuffed with sauce, cheese or creams.
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