Lunch can be a tough meal because we often grab it on the go, and healthy fare can be harder to find when you’re not at home. Regardless of where you eat lunch, though, you can make choices that will be gentler on your blood sugar.
1 Make your lunch at home. You’ll have all the control you need over what you eat. If you do have to grab something from a fast-food place, we give some examples of smarter ordering.
2 Switch your sandwich bread to whole grain. Choose rye or pumpernickel for the lowest possible GL. Whole wheat is also a good choice. If you do choose white bread, make it sourdough; its acids make its GL lower than that of other white breads.
3 Ask for mustard instead of mayo. Mustard might as well be a Magic food because of its vinegar and turmeric content. Mayonnaise . . . well, it isn’t.
4 Favor fruit. Lunch is a great time to get one or more of your fruit servings for the day.
5 Select a smart salad. Make sure it contains plenty of protein in the form of eggs, chicken, tuna, beans, tofu, or low-fat cheese. And choose a Magic vinegar-based dressing, not a creamy one.
6 Skip the soda. It has a sky-high GL unless you order diet soda or stick to 8 ounces (250 ml)—less than one can. Opt for mineral water or unsweetened iced tea instead. If you prefer juice, look for one that’s 100% juice and unsweetened (most are anything but, crammed with sugar in the form of high-fructose corn syrup), and either stick to 6 ounces (180 mL) or less and dilute it with seltzer.
Finally, don’t forget to have a snack between lunch and dinner to keep your blood sugar on an even keel. See our snack makeovers starting here.