The Formula for a Diabetes-Friendly Lunch

The Healthy Lunch Formula Using the Diabetes Plate

The American Diabetes Association has an easy way to plan meals called the Diabetes Plate. You can use this to help guide your meal prep, making sure you have key food groups that support managing your blood glucose and your overall health. Here’s how to use the Diabetes Plate to create a healthy lunch:  

1. Non-starchy veggies: Half of your nine-inch plate should be filled with non-starchy vegetables. Non-starchy vegetables are low in carbohydrates (carbs) while being rich in vitamins, minerals, and antioxidants. Having a variety of colorful vegetables such as leafy greens, bell peppers, broccoli, carrots, and tomatoes on your plate adds flavor, texture, and nutritional value to your meal without as much of an effect on your blood glucose levels. 
2. Lean protein: One-quarter of your plate should be filled with lean protein. Working lean protein into your lunch helps you feel fuller for longer, helps slow down how fast carbs are absorbed, helping to prevent rapid spikes in blood glucose levels you eat. This can help you manage your blood glucose and reduce the risk of high blood glucose (hyperglycemia). This also helps keep you feeling full and satisfied until your next meal. Protein-rich foods also support muscle health and aid in the repair and maintain the tissues of your body. Options such as grilled chicken, turkey, fish, eggs, tofu, beans, and lentils are excellent choices.  
3. Fiber-rich carbs: The other quarter of your plate should include a quality carb. Choose complex carbs that are high in fiber and low in refined sugars to help prevent spikes in blood glucose levels. Whole grains like quinoa, brown rice, barley, and whole grain bread provide ongoing energy and help you feel full longer. Starchy vegetables and fruits are also good sources of fiber, vitamins, and minerals, making them great for a diabetes-friendly lunch. Milk and yogurt are also good options for this section of your plate. 
4. Zero-calorie beverage: Drink a zero-calorie beverage like water, plain coffee or tea, with your meal.  
     
5. Healthy fats: Sources of healthy fats in your lunch provide important nutrients and support heart health. Foods like avocado, nuts, seeds, and olive oil are rich in monounsaturated and polyunsaturated fats, which can help improve insulin sensitivity and reduce the risk of cardiovascular complications. 
     

Diabetes-Friendly On-the-Go Lunch Ideas 

Here are a few ideas perfect for packing your lunch using the portions for the Diabetes Plate:  

• Grilled salmon salad in a jar: Place a drizzle of balsamic vinaigrette dressing at the bottom of a quart sized mason jar, then add flaked salmon, tomatoes, cucumbers, avocado, cheese, and mixed greens When it’s lunchtime, empty the jar into a large bowl and toss to combine. 
    
• Greek chicken pita pocket: Stuff a whole grain pita pocket half with grilled chicken strips, diced tomatoes, cucumbers, red onions, and crumbled low-fat feta cheese. Drizzle with tzatziki sauce and serve with a side of carrot sticks and hummus. 
    
• Turkey and avocado sandwich: Layer sliced turkey breast, avocado slices, tomato slices, and lettuce between two slices of whole grain bread. Add mustard or light mayo for extra flavor and enjoy with a side of crunchy carrot sticks. For a lower carb sandwich option, use only one slice of bread or a large lettuce leaf as a wrap. 
    
• Veggie and hummus wrap: Spread hummus onto a whole grain wrap and layer with sliced bell peppers, cucumbers, shredded carrots, and baby spinach leaves. Roll tightly and slice into bite-sized portions for your meal. 
    
  By using these diabetes-friendly meal planning ideas to your lunch prep, you can create meals that you enjoy and nourish your body while you support your health goals. Try different ingredients and flavors to create meals that are exciting and satisfy you. With a little creativity and planning, your lunch can be a highlight of your day.