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Healthy Lunch Choices with Diabetes

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Updated March 09, 2009

Sometimes figuring out what to eat for lunch is hard, especially if you have type 2 diabetes. All of a sudden, the things you used to like to eat, are on the forbidden list. Why? Because when you have diabetes, it's important to maintain a healthy weight. If you're overweight, it's even more important to watch what you eat, everyday.

If you work, then eating lunch can get even more complicated. Cafeterias, fast food places, and vending machines are notorious for having few healthy choices available. Bringing a lunch from home is better. But you still have to watch the calories, fat grams and carbs, in the food you bring from home. What are the healthiest choices? Let's build a lunch, using About.com's nutritional website, CalorieCount.com. Calorie Count provides nutrition facts for hundreds of different foods.

A So-so Lunch:

  • Tuna salad: 159 calories, 8 fat grams, 8 grams carbs
  • Whole wheat pita: 170 calories, 2 fat grams, 35 grams carbs
  • Iceberg lettuce: 8 calories, 0 fat grams, 2 grams carbs
  • Cream of broccoli cheese soup: 170 calories, 11 fat grams, 15 carbs[/l]
  • Soda: 100 calories, 0 fat grams, 27 carbs
  • Chocolate sandwich cookies: 160 calories, 7 fat grams, 25 carbs

This lunch adds up to 767 calories, 28 fat grams, and 112 carbs

A Good Lunch:

  • Tuna salad: 159 calories, 8 fat grams, 8 carbs
  • Whole wheat bread: 140 calories, 2 fat grams, 24 carbs
  • Romaine lettuce: 2 calories, 0 fat grams, 0 carbs
  • Cream of tomato soup: 130 calories, 2 fat grams, 26 carbs
  • Milk: 122 calories, 5 fat grams, 11 carbs
  • 100-calorie pack of cookies: 100 calories, 2 fat grams, 20 carbs

This lunch adds up to 653 calories, 19 fat grams, 89 carbs

A Better Lunch:

  • Deli ham: 60 calories, 2 fat grams, 0 carbs
  • Whole wheat bread: 140 calories, 2 fat grams, 24 carbs
  • Lettuce and tomato: 12 calories, 0 fat grams, 2 carbs
  • Chicken noodle soup: 120 calories, 2 fat grams, 7 carbs
  • Iced tea: 0 calories 0 fat grams, 0 carbs
  • 3-1/4" dia. apple: 110 calories, 0 fat grams, 30 carbs
This lunch adds up to 422 calories, 6 fat grams, 63 carbs

The Best Lunch:

  • Deli ham: 60 calories, 2 fat grams, 0 carbs
  • Corn tortilla: 70 calories, 1 fat gram, 14 carbs
  • Lettuce and tomato: 12 calories, 0 fat grams, 2 carbs
  • Black olives: 40 calories, 3 fat grams, 2 carbs
  • Vegetarian vegetable soup: 67 calories, 2 fat grams, 12 carbs
  • Hot or iced green tea, or water: 0 calories, 0 fat grams, 0 carbs
  • 1 cup of grapes: 62 calories, 0 fat grams, 16 carbs

This lunch adds up to 271 calories, 8 fat grams, 46 carbs

*These selections are just a suggestion. Use CalorieCount.com to figure out more delicious lunch ideas.

BUILD A HEALTHY LUNCH

BUILD A HEALTHY LUNCH
SO-SO GOOD BETTERBEST
Tuna salad Tuna salad Deli hamDeli ham
Iceberg lettuce Romaine lettuce Lettuce and tomatoLettuce, tomato and black olives
Whole wheat pita Whole wheat bread Whole wheat bread Corn tortilla
Cream of broccoli cheese soup Cream of tomato soup Chicken noodle soupVegetarian vegetable soup
Chocolate sandwich cookies 100 calorie pack cookies 3-1/4" dia. apple1 cup grapes
Soda Milk Iced teaHot or iced green tea or water

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