Question of the week: What should I pack for lunch?

The following question was posed by one of my readers to be addressed on my blog, "I have diabetes and work long hours. I usually eat lunch at my desk while working. I'm struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?"

Packing your own lunch for work is not only a great way to save money, but it is a wonderful way to control what you eat. Ordering take out, buying food in the company cafeteria, or going out to a restaurant make it difficult to control your portion sizes as well as the ingredients that go into your food. Snacks from the vending machine are generally not healthy....


Hopefully you have access to a refrigerator and a microwave at your workplace as it will expand the options that you can bring with you!

Here are some great ideas for "brown bagging it":

Soup! Choose those that are clear broth based. Avoid cream-based soups. Look for kinds full of veggies, beans (or other types of legumes), or lentils. These are the types of soups that will really keep you satiated.

Salad: Chop your own veggies at home and put together a salad at home. Add garbanzos or kidney beans for extra nutrients. Swap lettuce for spinach to change things up a bit. Skip croutons but sprinkle slivered almonds or sunflower seeds (watch your portions with these!!!) for some crunchy texture. Pack some oil/vinegar on the side in a separate container that you can dip your fork in.

Yogurt: Choose greek yogurt for protein. If greek yogurt isn't your preference, choose yogurts of low/nonfat variety. Sprinkle with a spoonful of walnuts or slivered almonds for texture.

Fresh turkey or chicken breast sliced thin rolled with lettuce (hold the bread). Use mustard or a very ripe avocado to spread in your "roll". Skip the mayo.....

Tuna fish or canned salmon...... (again hold the mayo)

Hard boiled eggs (limit the yolks)

Small sandwich made on whole grain bread(see my earlier post on how to pick a healthy bread) using either all veggies (tomato, lettuce, cucumber) with your favorite hummus.

Lean Cuisines or Healthy Choice lunches are an option however they are high in sodium. If you find these are not filling enough for you, supplement with more nonstarchy frozen veggies or a piece of fresh fruit.