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Lunch Box Ideas

One of the key steps in managing Diabetes and your child’s overall health is to make sure they eat a Healthy Balanced Diet. Eating regular meals that includes a variety of different food spread out evenly throughout the day will help to manage their weight, control their blood glucose levels and provide them with the nutrients for good health.

Lunchtime is an important time to refuel their body with energy and help replenish their blood glucose levels for the afternoon. Creating a delicious sandwich or wrap is as simple as 1-2-3!

Step One: Choose Your Bread
Select ONE of the following:

  • 2 bread slices (wholemeal, mixed grains, wholegrain or white high fibre)
  • 1 bread roll (wholemeal, mixed grains or wholegrain)
  • 1pita pocket bread
  • 1 Lebanese bread *
  • 1 focaccia *
  • 1 wrap (whole grain, high fibre)

*These bread are concentrated sources of carbs, so you need to watch the portion size. Check labels and discuss with your dietician if you have any concerns.

Step Two: Choose Your Filling
Select ONE of the following:

  • 97% fat-free ham
  • Skinless chicken breast
  • Lean roast beef, pork or lamb
  • 97% fat-free turkey
  • Tuna canned in spring water or olive oil (drained)
  • Salmon
  • Hard boiled egg
  • Low fat cheese
  • Light cream cheese
  • Feta cheese
  • Baked beans

Step Three: Choose Your Salad
Select ANY of the following:
(Hint – Aim for at least three)

  • Lettuce
  • Tomato
  • Cucumber
  • Beetroot
  • Alfalfa sprouts
  • Red onion
  • Grated carrot
  • Snow peas
  • Corn
  • Red / green capsicum
  • Asparagus
  • Mushrooms
  • Shallots

Optional Extras:
These spreads and sauces are optional extras if you want to add extra flavour to your lunchtime creation.  Be careful how much you add though, as these options can quickly pile on the kilojoules and salt.

  • Margarine (light spread)
  • Avocado
  • Low fat mayonnaise
  • Low fat salad dressing
  • Cranberry sauce
  • Peanut Butter (lightly spread)
Ref:  Excerpt from Diabetes IQ Magazine – Autumn 10 Edition (Diabetes Australia –  Queensland) “Lunchbox Ideas”

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