5 Lunch Packing Tips for Diabetics

5 Lunch Packing Tips for Diabetics

When you have diabetes, it’s important to eat regular meals that are carefully balanced. Bringing a packed lunch to work is a good way to take control of your diet, which could, in turn, help you manage your diabetes. Use these five ideas as a starting point to help you create a diabetes-friendly packed lunch.

1. Salads are a diabetic’s best friend

Salads are a good choice for a diabetes-friendly packed lunch, as they are typically low in sugar and carbohydrates. Base your salad on green leaves and raw vegetables, such as spinach, carrots, and cucumbers, which are filling but low in calories. Add some tuna, grilled chicken, nuts, or seeds for protein. Avoid sugar-filled salad dressings and instead dress your salad with vinegar, olive oil, and ground black pepper.

2. Create healthier sandwiches

A sandwich is a quick and easy option for a packed lunch. By using whole wheat bread instead of white bread, you can avoid spiking your blood sugar. Adding plenty of vegetables, such as tomatoes, cucumbers, and shredded carrots, to your sandwich can increase the fiber content. Instead of mayonnaise, try adding a little mustard to your sandwich to boost the flavor without adding excess calories or sugars.

3. Cook up some soup

Soup is a great option for lunch, as the liquid fills your stomach so you aren’t tempted to reach for unhealthy snacks. Cook up a batch of soup and store it in single portion plastic containers that you can grab from the refrigerator each morning. Use the office microwave to reheat the soup and you have a nearly instant healthy lunch.

4. Add some healthy snacks

Your doctor may recommend a meal plan that includes several small snacks per day, as regularly eating small amounts of food can be a good way to keep blood sugar levels stable. Pack some healthy snacks, such as nuts, plain yogurt, or carrots with hummus, so you’re not tempted to head for the nearest vending machine when the urge to snack hits you.

5. Choose your drinks carefully

Soda is a terrible option for diabetics. Drink water or unsweetened tea instead to keep your blood sugar stable. If you can’t resist the cravings for soda, choose diet over regular.

Packing a lunch to take to work can help you eat more healthily, save money, and manage your diabetes. By following a few basic principles, such as drinking water instead of soda and switching out white carbs for whole grains and vegetables, you can enjoy a healthy lunch every day.


American Diabetes Association: New and Healthy Brown Bag Lunches

Everyday Health: 7 Easy Lunches for Type 2 Diabetes

About the author:

Hannah Whiteoak is a professional freelance writer from the United Kingdom. She’s been writing full-time for roughly five years and specializes in science and health topics.