recipes Archives - Diabetes Counselling Online

Summary of a seminar by Dr Rosemary Stanton on plant based eating

February 23, 2015 by Sally Leave a Comment

Last week I went to a presentation called Paleo versus Plant based diets. I really wanted to share some of the information I was reminded of there with you. Upfront I’d like to make clear that I’m not sharing these to make you feel bad or guilty, so please don’t go there! Just to help you to reconsider and be mindful of what you put in your mouth due to the effect on your overall wellbeing as well as your diabetes management.

There were three key speakers. Dr Kate Marsh (a member of the Diabetes Counselling Online board) who is passionate about plant-based diets, Dr Rosemary Stanton who is probably the most well-known dietitian in Australia and Brenda Davis, a Canadian Registered Dietitian. The day wasn’t about diabetes, but they made several key points that I thought worth sharing with you related to improving your wellbeing by eating more plants. This doesn’t necessarily mean going vegetarian or vegan, but just cutting down on the animal-based foods.

Dr Kate Marsh showed us the evidence of how plant-based eating can improve diabetes management, and help people to avoid chronic disease in general.

Brenda Davis made direct nutrient comparisons between the Paleo and plant based diets, in many cases demonstrating how close the modern Paleo diet was to a vegan diet. But in this blog, I don’t want to discuss the Paleo diet as a ‘diet’ is not sustainable and although it has some strengths it’s not suitable to recommend on a population based level such as this blog. If you’re interested in this for your own health, I recommend a personalised consultation with your Accredited Practising Dietitian as some aspects of it may be dangerous for people with diabetes, especially in the longer term.

Instead I want to focus on Dr Rosemary Stanton’s presentation which was entitled ‘Why so many controversies?’ because it’s really a common sense (and of course evidence-based) approach to healthy eating. The changes she suggests are not too hard to try and really make sense when you think about.

Dr Stanton is a great advocate of the Australian Dietary Guidelines due to the enormous amount of research (over 55,000 pieces of peer reviewed published scientific research) and work by a committee of leading experts in the field of nutrition, public health, industry and consumer issues, and overseen by the Council of NHMRC that went into it to ensure that the Australian population would have not only the right amount of energy (calories/kilojoules) to maintain a healthy weight, but also would have the vitamins and minerals needed to keep us well and to help prevent chronic disease.

She began by explaining how we get so many mixed messages through the media and how important it is to check on advice that you read, as many of the people who talk about nutrition aren’t university trained experts in the field even though they may have passion on their side. Then she got to the part that I really wanted to share with you about own diets.

Dr Stanton explained that in comparison with Australian consumption patterns when the guidelines were being reviewed, the evidence suggests that we need to eat more:

Vegetables and legumes/beans – a variety of different coloured vegetables
Fruits
Whole grain (cereal) foods such as wholegrain breakfast cereals and wholemeal bread
Milk, yoghurt, cheese – preferably reduced fat varieties (except for children under 2 years)
Fish, seafood, poultry, eggs, nuts and seeds, and legumes/beans
Red meat (young women only)

There were also many areas as population that we could do with eating less of, and most of these related to our diabetes health such as:

Refined grain (cereal) foods such as white bread and low fibre cereals (these will spike our BGLs without providing our nutrient requirements)
High and medium fat milk, yoghurt and cheese (let’s stick with low fat to avoid the saturated fats and extra energy that we don’t need)
Red meats (adult males only)
Energy-dense and/or nutrient-poor foods and drinks which are high in saturated fat, added sugars, added salt and/or alcohol, such as sugar sweetened drinks, fried foods, hot chips, many take-away foods, cakes and biscuits, chocolate and confectionery and crisps.

Dr Stanton made the point quite strongly that although the foods in that last bullet point are referred to as ‘discretionary’ items in the guidelines, really it’s just ‘junk’ food and we’re better off without it and taking any extra energy needed from the main food groups of the guidelines themselves. This idea was explained further in the Diabetes Counselling Online blog I wrote on Snacking.

She talked about how our Modern Western diets currently emphasis:

foods and drink high in added fat, sugar, and salt
highly processed grains
meat dominates dinner
vegetables are only an accompaniment (often chips)
fruit juice preferred to fruit
full and medium fat milk, cheese, sweet yogurt , ice cream
alcohol (with or without food)

And if you think about this it’s just so true! For those of us who are not vegetarian, if you ask us what we’re having for dinner, the answer is ALWAYS a meat-based one. It’s just the way we’ve learned to think about our meals – maybe it’s time to consider this, recognise that it’s not doing us any good, and try to improve what we’ve in the past.

Dr Stanton suggested that the main changes needed are:

much more vegetables and legumes
more fruit
include nuts and seeds
far less junk (currently 36% of adult’s and >40% of children’s calorie/kJ intake)

Do many of you try to include ‘Meat Free Monday’? Here’s a link to a website dedicated to this idea with recipes from some of the top chefs that you might like to take a look at.

If you start to enjoy some of these, you might see how you can move closer to a plant-based diet without comprising on your enjoyment of the meals you’re eating. It doesn’t mean you have to give up your favourite steak – just try cutting down the size of it and increase the vegetable sides, or your pizza night – make it at home with healthier toppings, or even your night off cooking nights – by having frozen pre-prepared meals that you’ve made a batch of earlier.

Have you read my Diabetes Counselling Online blog called ‘Learning to Love Legumes’? It’s full of some great ideas and those legumes will provide you with more than enough protein to keep your tummy satisfied hunger-wise and those tastebuds happy too.

Dr Stanton’s ‘Take Home’ messages were a great reminder to us all when there is just so much conflicting information available via the internet. She says:

education is important and ongoing
get information from trusted sources (NHMRC), without a conflict of interest
don’t trust Dr Google
be sceptical of those with something to sell
with scientific papers, read the whole paper, not just the newspaper headlines or blog comments

And what sensible advice that is!!

I’d like to finish up this blog by sharing one of Brenda Davis’s presentation slides. She finished her talk on Paleo vs Plant-based diets by explaining about the longest living people in the world, those that live in the Blue Zone, and a quick rundown on what keeps them so healthy. Could you adopt some of these ideas into your own life?

Paleo vs Vegan diets Blue Zones Longevity Diet 1 Brenda Davis 2015 — Blue Zones Longevity Diet – Brenda Davis 2015 – Please click on the image to make it larger

Hoping this has helped you to consider some positive changes you can make to your own diet. Sally

Sally is the Social Media Dietitian with Diabetes Counselling Online, owner of her private practice (Marchini Nutrition), has had type 1 diabetes for close to 40 years and coeliac disease for many years too. You can access a linked list of all Sally’s Diabetes Counselling Online blogs here.

Please Share!

Making Rice Nice for Diabetes

January 12, 2015 by Sally Leave a Comment

Rice is one of those grains that can be problematic for people with diabetes, so I thought it might help if we explain a little of why that is, why different rices have varying effects on our BGLs and ways to make rice more diabetes friendly.

You may know that, generally speaking, a quarter of a cup of cooked rice is one carb serve. You can see that in this snip from CalorieKing showing that half a cup of boiled rice = 28.8g carb (or 2 carb serves).

And this photo shows you what half a cup of cooked rice (2 carb serves) looks like on a plate.

You may also know that, particularly for us with diabetes, we’re better having rice that breaks down more slowly to glucose in our bloodstream, or low-GI rice. The main types in Australia of low GI rices are long grain rices including Basmati and Doongara. Even when choosing brown rice for the extra fibre, we’re best to choose brown Basmati or Doongara.

This mini-table gives you a feel for the glycemic indexes of various rice products.

Source: Low GI Diet Shoppers Guide 2014

Rice type	Glycemic Index	Glycemic Index rating
Aborio/risotto rice, boiled, SunRice	69	Medium
Basmati white rice, boiled, SunRice	59	Medium
Basmati white rice, SunRice, microwave pouch	52	Low
Calrose rice, brown, medium-grain, boiled	76	High
Calrose rice, white, medium-grain, boiled	87	High
Japanese style sushi rice, SunRice	89	High
Jasmine fragrant rice, SunRice	73	High
Long-grain rice, white, boiled 15 mins, Mahatma	50	Low
Low-GI Long-Grain rice, Brown, SunRice	54	Low

This is only a snapshot, but it indicates that there’s quite a difference in how quickly the different rice types break down to glucose in our bloodstream. It’s also worth bearing in mind that the longer you cook any rice the higher it’s GI rating will become, so try to keep it tender, not mushy.

What makes these rices different in GI is the type of starches they contain combined with the shape of the grains. The two main starches found in rice varieties are amylose and amylopectin. Wikipedia explains that high-amylose varieties of rice, the less sticky long-grain rice, have a much lower glycemic load. It’s to do with the chemical structure of the starches.

Nutritionally rice is mostly starch (80-90%). This snip from Wikipedia shows the nutritional content of Rice, white, long-grain, raw, and demonstrates that it doesn’t add a whole lot of nutrients to our meals other than carbohydrate.

By keeping your portion sizes reasonable, consuming protein foods and vegetables with your rice meal will add nutrients and lower the overall GI of the meal.

And dishes that you’ve previously always used rice in can be nutritionally enhanced by swapping in other forms of more nutritious grains such as barley, quinoa and cracked wheat. Why not do an experiment and try some swaps out for yourself? One of my dietitian colleagues makes her sushi with quinoa, and barley risotto is amazing! Here’s a recipe from Taste.com.au for it.

One trick with rice is to combine it with other grains for added fibre and nutrients and to further lower the glycemic index and improve that nutritional profile.

Fortunately more and more options are available to us.

The Australian company, SunRice, has a great range of ‘Health & Wellbeing’ rices and rice blends that you may like to consider trying.

And Coles also has recently launched some similar products that are all high in fibre and have a low glycemic index too. The varieties available are:

Brown Rice and Quinoa
Brown Rice and Chia seeds
7 Ancient Grains – a combination of brown rice, green lentils, millet, quinoa, sorghum, amaranth and chia seeds (the highest fibre variety).

These microwaveable packs usually contain 2 serves per pack. You should check the Total Carb per Serve column to check how many carb serves a ‘serve’ contains. It’s usually about two. They’re very convenient quality carb options to keep in your pantry.

Resistant starch

Just a reminder while we’re on the subject of starches, that cooked and cooled starches develop a crystalline structure which makes them resistant to digestion (hence their name) which lowers their glycemic index. So adding cooked and cooled rice to your salads is a great way of adding a serve or two of low-GI carbs to your meal to help manage your blood glucose levels and provide the many benefits associated with including low-GI carbs in each meal. The theory of resistant starch goes that if the starch resists digestion it will end up in the large bowel to feed the good bacteria which in turn improve our immunity and overall wellbeing. You can read more in the blog on fibre if you’re interested.

So I hope you learned how to make rice work better for you. Please let us know if you have any questions. Sally

Sally is the Social Media Dietitian with Diabetes Counselling Online, owner of her private practice (Marchini Nutrition), and has had type 1 diabetes for close to 40 years and coeliac disease for many years too. You can access a linked list of all Sally’s Diabetes Counselling Online blogs here.

Please Share!

Saucy tips to improve d-health

August 4, 2014 by Sally 2 Comments

Earlier this month we shared a thread in Diabetes and Food – let’s celebrate it! on what people’s favourite sauces were. There were some awesome ideas presented by our members on how to swap some of the more processed sauces for lower sodium/fat/sugar varieties and some great ideas for fresh, homemade options. I thought we’d look at some of these today, and how we could modify some recipes to make our own that would be kinder to our d-health.

Some of the sauces mentioned were Satay sauce, Bernaise sauce, salsa, curry sauces, tomato/bbq sauce, salad dressings, Worcestershire sauce, sweet chilli sauce, mustard pickles, and pestos.

It’s important that we remember that it’s okay to have small amounts of what we like if we really want them, but is better if we can find fresher, healthier alternatives or modify what we like to make the most of it while still considering our health.

Reminder on our targets

Primarily for heart health reasons, we need to look for less than 2g/100g saturated fat, less than 400mg/100g sodium, and we should minimise added sugars which may throw our BGL readings out of range.

Ideas for alternatives

When you consider the main reason we enjoy sauces with our food is to add flavour, then herbs (fresh and dried), spices, garlic, chilli, ginger, lemongrass, lemon/lime juice/zest and other fresh flavours can really lift your meal to a new level of enjoyment.

Sometimes thinking of alternatives to what you might normally use can prove inspirational and help you to enjoy the food even more knowing that you’re doing your insides a favour too!

One of our members who enjoys pickles and fruit chutney (high in sodium and added sugars) on her sandwiches and a store bought barbeque sauce (high in sodium, sugar and fat) or sweet chilli sauce (oh the sugar!) on her chicken or salmon suggested she would swap to “avocado on sandwiches and lemon juice on my chicken or salmon”. Such a simple idea and yet so delicious!

This website gives some great examples of various spices and what foods they go with to help you with some ideas, as well as how to best store them for freshness.

Another idea that emerged in our Facebook chat was that an easy alternative to lemon pepper (high in sodium) would be to grate and dry some lemon zest and mix it with freshly ground peppercorns. Wowser! and so easy

Salsas

Salsas are a mix of chopped fresh ingredients such as tomatoes, fruit, avocadoes, fresh herbs, garlic are so versatile that you can make up varieties depending on which fresh herbs you have available and what you’re adding it too.

Here are some recipe ideas for a tomato based salsa, a mango and capsicum salsa, an avocado salsa, and a spicy salsa, and there are plenty more where they came from! Don’t they look amazing!?!

Salad dressings

Store bought salad dressings can be a nightmare for heart health, and yet they’re such an easy thing to make yourself! At home we just use one third quality vinegar (white balsamic is my current favourite) or freshly squeezed lemon/lime juice to two thirds extra virgin olive oil. You can choose various oils (preferably those higher in monounsaturated fats) for variations on flavours. Sometimes a dash of sesame oil or other stronger flavoured oils can transform your salads.

And if you prefer the creamier salad dressings, just try some based on low-fat yogurt. This Australian Good Taste recipe sounds wonderful. As discussed further down too, if you *really love* your current processed creamy dressing, just mix it with half low-fat yogurt to make it a better option.

Here’s a link to some more awesome salad dressing recipes from Taste.com.au.

Pestos

It’s great to see that some of you have started experimenting with pestos as they’re so versatile and can really transform a boring meal into something very special. They can be used in pasta dishes, as a coating on meats, as a filling or stuffing in vegetables, and tossed through roasted vegetables make them irresistible, plus a whole lot more.

You just need a big bunch of soft-leafed herb (such as basil, coriander or parsley), a handful of nuts of your choice (pinenuts, walnuts and pecans work well), some quality extra virgin olive oil and extra flavours if you want them such as a quality parmesan cheese or fresh garlic. And if you have more than you need they freeze well for future use.

Here’s a link to some pesto recipes from Taste.com.au, remembering that you can control the sodium levels to suit your own health needs.

Modifying recipes

An awesome way to have the sauces you love but without the heart health issues is to make your own. We make our own barbeque sauce at home (and our own satay sauce) from recipes that we’ve found online and then modified to suit our heart healthy preferences.

For example in most recipes you can easily cut the ingredients that might be adding the salt and sugar in half quantities, and swap any saturated fats for monounsaturated fats.

Break it down

For our satay sauce we buy the Ayam brand of satay spices (which has a massive amount of sodium) and then break it down using low salt/sugar peanut butter and low-fat coconut flavoured Carnation milk to make it to our liking. It’s rather delicious too!

And if you fancy mayonnaise, try mixing 1 tablespoon mayo to 3 tablespoons low-fat natural yogurt which gives you the taste of mayo with less fat and more nutrients.

Add more goodness

Actually choosing your favourite sauce and ‘watering it down’ with other vegetables, herbs and liquids can also be a good option to retain the flavour you love while minimising the damage. A good example of this provided by a member of the ‘Diabetes and Food – let’s celebrate it!’ group was that of Patak’s curry sauces. She said, “I always add tons of stuff to them”. Some examples of good ‘stuff’ to add would be tinned tomatoes or passata for tomatoey ones, low-fat Carnation evaporated milk to creamy ones, or even low-sodium stock, as well as lots of extra fresh vegetables.

Healthier brands?

There are a few companies starting to offer better heart health choices in their sauces and spreads. Always remember to read the label and check for the less than 2g/100g saturated fat, less than 400mg/100g sodium and added sugars, but some good options might include the Walden Farms range of sauces (suggested by a member of the group, although I couldn’t see a nutrition information panel on their website to check the numbers) and the Fountain ‘No Added Sugar Smart’ sauces: Tomato and BBQ.

In summary, it’s okay to have small amounts of what we like if we really want them, but is better if we can find fresher, healthier alternatives or modify what we like to make the most of it while still considering our health. Hoping you found these ideas helpful.

We’d love you to share your own ideas below in the comments section to help others find healthier options for favourite sauces, dressings and the like. Thank You! Sally

Sally is the Social Media Dietitian with Diabetes Counselling Online, owner of her private practice (Marchini Nutrition), and has had type 1 diabetes for close to 40 years and coeliac disease for many years too. You can access a list of all Sally’s Diabetes Counselling Online blogs here.

Please Share!

Blog 2 on Fats – which are the best types for us to enjoy?

July 21, 2014 by Sally 4 Comments

In today’s blog we’ll focus on which fats we should include in our diets, why this is so, and how much we should be having. Last week in the introduction to fats and d-health blog we talked about how it’s important for us, especially as people with or at risk of diabetes, to understand about the different types of fats, or fatty acids, and choosing the right fats in the right amounts can benefit our wellbeing in many ways. We explored what the different types of fats are and where they’re found, as well as how much the Australian Dietary Guidelines recommends for people with diabetes.

I need to keep this explanation relatively simple as fats and their pathways is actually quite a complex topic that, even with indepth study is tricky to explain in a short blog. I recommend that if you would like more detailed information that you go see your Accredited Practising Dietitian for personalised advice and further explanation. I also encourage you to remember that the Australian Dietary Guidelines Foundation Diet provides an excellent balance of nutrients for our wellbeing so is an excellent point of reference to know what we should be consuming for our wellbeing.

Off we go! The Mediterranean diet is currently being discussed as a very healthy way of eating, and research continues to back this up. If we just look at the fat types within that diet you’ll see a focus on monounsaturated fatty acids (being the predominant fatty acids in olive oil, canola oil, avocado and nuts) and the long chain omega-3 polyunsaturated acids (as found in deep sea fish and some plants). The research in this area is ongoing but at this stage it mostly indicates that diets higher in these types of fats help with weight maintenance as well as improving the quality of blood fats and longer term studies also showing reduced all cause mortality including cardiovascular disease.

There is also emerging evidence that demonstrates the importance of the ratio of saturated fats to anti-inflammatory fats that, being out of balance, is potentially a big cause for our Australian population’s high risk of cardiovascular disease.

Why is this important?

Recently released data through Australia’s Health 2014 that looks at the whole population and indicated that cardiovascular disease costs $7.7 billion or 10% of total expenditure and was also the leading cause of death. We also know that people with diabetes are 3 to 4 times more likely to develop cardiovascular disease (including heart attack and stroke) than those who do not have diabetes. In addition, around 75% of all people with diabetes die from cardiovascular disease, including heart attack and stroke, and people with diabetes are up to six times more likely to suffer from atherosclerosis than people without diabetes.

The National Diabetes Services Scheme website also reminds us that “People with type 2 diabetes often have ‘abnormal’ levels of blood fats (cholesterol and triglycerides). Not only are the blood fat levels different to those of a person without diabetes, the cholesterol also tends to ‘behave’ differently.” All the more reason to heed the advice provided by the Australian Heart Foundation and backed up by the Dietitians Association of Australia to avoid those saturated and trans fats.

Although I have type 1 diabetes, I’m not willing to take chances of developing heart conditions (as the rest of our healthy population should consider too) so choose foods higher in monounsaturated fats and omega 3 polyunsaturated fats whenever I can, along with the low-GI carbs which are also known to help reduce blood fats compared with high-GI carbs.

Why those particular fats?

When we look at the reason (without going into miniscule detail) that we’re advised to choose monounsaturated and omega-3 polyunsaturated fats wherever possible, it is because monounsaturated fats are shown to follow non-inflammatory pathways and omega-3s (particular from deep-sea fish) promote anti-inflammatory reactions in our bodies. Compare that with saturated fats which are recognised as being pro-inflammatory (they cause inflammation, which causes detriment to our health in several ways).

There is also some evidence that the other main type of polyunsaturated fats, omega-6s, may be seen to take the inflammatory route and compete with the omega-3s. The jury is still out on this, and the potential inflammatory effect of omega 6 can be seen as merely an “interesting theory” at this stage. Accredited Practising Dietitian Sonia Navidi recently wrote about this issue in her blog (Nourish Me Simply), and it seems at this point in time to be a sensible view towards omega-6 fatty acids. Sonia writes:

“Interesting theory, but does it play out?

Actually, no, at least as far as the latest evidence is concerned. A Science Advisory from the American Heart Association, published in the prestigious journal Circulation in 2009, gives an excellent review of the evidence. They note that while Omega-6 acts as a precursor to compounds that promote inflammation in the body, it actually also acts as a precursor to compounds that are either anti-inflammatory, or help our arteries in other ways. They note that, while the theory of Omega-6 being pro-inflammatory has been around for a while, there is no solid evidence to support it.

They also state that:

“On the basis of the intakes of omega-6 [polyunsaturated fatty acids] used in the randomized trials, metabolic studies, and nonhuman primate studies discussed below, reductions in [coronary heart disease] risk might be expected with omega-6 [polyunsaturated fatty acid] intakes of 10% to 21% of energy compared with lower intakes, with no clinical evidence for adverse events.”

* Brackets inserted where the original source gave an acronym.”

So at this point in time the main fats to avoid are saturated and trans fats found in animal products as well as palm and coconut fats. Also, trying to ensure that we have plenty of omega 3s and monounsaturated fats in our diets.

If you’re interested in reading more about coconut oil being in this ‘avoidance’ group when it seems to be claimed as healthy by some on the internet, please read this explanation by the Dietitians Association of Australia.

How do I get more healthy fats in my life?

The Australian Heart Foundation has this very handy Omega-3 meal planner to help you reach the recommended 500mg/day for the general population. People with diabetes need more than this, but you should seek individualised advice from your health professionals/Accredited Practising Dietitians to know what’s right for you.

Let’s finish up today’s blog with some recipes containing healthy fats, remembering that the quality of the carbohydrate is also important.

Atlantic salmon has the highest amount of naturally occurring omega 3s of our Australian fish. This Salmon and White Bean Mash recipe will give you the omega 3s along with the nutritious and low-GI carbs of the white beans, and only 2 carb exchanges per serve.

As a vegetarian option how about these Cashew and Brazil Nut Burgers? You can read more about nuts in my blog, but generally speaking nuts are high in monounsaturated fats. You could swap the cous cous for quinoa to make it gluten free if you need to, and of course hummous is made on olive oil – also high in monounsaturated. This one has 2.5 carb exchanges per serve of nutritious low-GI carbs.

This Avocado and Four Bean pasta recipe looks and sounds delicious with only 1.5 carbohydrate exchanges per serve. The monounsaturated fats in the avocado will help to ensure a low glycemic index and will keep your hunger satisfied for longer too.

And there are lots more where these came from. To find these ones I went to some of my favourite recipe sites including Taste.com.au, Nuts for Life and Australian Healthy Food Guide and searched terms such as ‘salmon’, ‘healthy fats’, olive oil and then looked for ones with the qualities of good fats and low-GI nutritious carbs that are so important to us with diabetes.

In Summary

The take-home message is that we should be choosing more monounsaturated fats (good sources include olive and canola oil, avocadoes and nuts) and omega-3 polyunsaturated fats (good sources include deep sea fish, walnuts, linseeds and soy products), while reducing our intake of saturated fats (from animal based products, coconut and palm oil) and trans fats (found in many processed foods).

Please share any questions you have about this blog, let me know if there’s anything else you’d like to know about fats, and of course we’d love you to share your favourite recipes that you enjoy for good health.

Sally

Please Share!

How to manage d-lunches ‘on the road’

June 2, 2014 by Sally 3 Comments

Delicious snacks can fit easily into Guideline 3 with a little help from your friends <3

Quite a few of our readers have indicated that they find having a nutritious lunch to suit their diabetes requirements in their busy lives a tricky thing to deal with. Hopefully this blog will help with some practical ideas that you can implement whether you’re a truck driver, a shop owner, a school teacher, an office worker or even a shift worker.

Of course if you have ideas of your own that work, we’d love to have you add them at the bottom of the blog to help others too.

Benefits of taking your own

Making and taking your own lunches is not only financially and nutritionally rewarding, it can actually save you time (spent going to buy your lunch that could be better spent enjoying some exercise) and the effort involved really isn’t much. Also it’s easier to know you’re eating well when you are in control of the ingredients and the portion size.

I timed myself making a cheese and mixed leaf salad from a frozen loaf of bread the other day. It took only 3 minutes, which included slicing the cheese, packing it in a sandwich box and putting away the mess. An apple was the perfect accompaniment to it

Other easy lunch ideas may include:

the leftovers from last night’s dinner
pre-made soups or vegetable and legume laden casseroles

frittata made with veggies and legumes

salad mixed with your choice of tinned fish, meat, or tinned legumes

wholegrain sandwich with cheese or another protein source (such as egg, a slice of meat, a tin of tuna) and mixed salad (such as cucumber, onion, tomato and mixed leaves)

What should your lunch consist of?

Carbohydrates: Our lunches need to contain a low-GI carb source to keep our blood glucose levels steady. Read more here for other benefits of low-GI carbohydrates. These might include wholegrain bread, breadroll or wrap, tinned legumes (baked beans or 4 bean mix are easy options), cooked Basmati rice or quinoa or Rice Plus for a bit of variety.

Protein: The protein element provides us with many essential nutrients as well as helping us to keep our hunger satisfied for longer. A previous blog on this topic will help you to know how much to aim for and the reasons for it. This might include left over cold meats from dinner, a tin of tuna/salmon, cheese (for your dairy benefit too) or vegetarian proteins such as nut butters, hummous or tofu.

Vegetables: Remembering that we’re aiming for 5-6 vegetable serves per day which is quite a lot to achieve in one sitting, getting a serve or two in with your lunch can benefit you in so many ways. Keeping a bag of mixed salad leaves handy with tomatoes, carrots and celery can make adding a serve to a sandwich, or using the salad as the basis for your meal a very easy job. This is where soups really shine too as vegetable-based soups tick nearly all the boxes for a perfect lunch, especially with the colder weather approach. Leftover roasted vegetables are an awesome and delicious option too.

Fruit: Having a piece of fruit with your lunch will provide you with more of those wonderful plant based nutrients to keep your brain and body functioning in top order. Remember that we’re aiming for two pieces a day, so if you struggle to reach that, lunchtime is good time to slip a piece in to your day.

Dairy: If you’re not meeting your dairy needs each day (see previous blog on dairy) then having a glass of milk (you can get individual sized UHT milks to save refrigeration) or a yogurt if you’re not already having cheese with your lunch, can be a top way to add this food group.

Food Safety is very important for lunches

Read the previous blog on Food Safety, and remember to pay particular attention to foods like dairy foods (yogurt, milk and cheese), meats, cooked grains (like rice, quinoa and pasta) and prepared salads.

Some ideas to help keep these foods safe include the use of:

insulated containers with ice bricks
a thermos to keep soups and casseroles hot
keeping a frozen water bottle in your lunchbox to minimise bacterial growth
tinned food that you can open when you’re ready to each (tuna, sweet corn, baked beans)

What if I get stuck with no other option than to buy lunch?

Sometimes, despite best efforts to be organised and take your own, there will be situations where you need to buy lunch. A great tip here is to find supermarkets or stores where possible in preference to takeaways, bakeries, service stations or pubs. It’s easy to find the makings of your homemade sandwich in a supermarket and you’ll still have the portion control and financial benefits of taking lunch from home. A grainy bread roll, some cold meat from the deli and a small bag of mixed leaves makes an easy sandwich.

And if there are no supermarkets or stores and you do need to visit a takeaway, bakery, service station or pub, they usually do have a healthier option such as a grainy sandwiches (you could ask for no or minimal spread) and healthy fillings. It’s really worth the effort to avoid those pies, chips, battered foods and high-GI carbs wherever you can.

Where can I find ideas to suit what I need?

Nutrition Australia has a helpful webpage with more ideas for healthy lunchboxes for busy adults that you may like to view, as does Taste.com.au and ninemsn.com.au.

Making an appointment with an Accredited Practising Dietitian for personalised advice about how you can find lunches to suit you that are healthy for your diabetes and convenient for your lifestyle is an awesome idea. You can find one near you by clicking here.

If you’re unable to arrange that for any reason, Diabetes Counselling Online can arrange for Australian’s to have a free e-consultation with a dietitian just by registering here.

As mentioned at the top, if you have lunch ideas that work for a busy person we would love to hear about them as a comment below the blog.

Hoping it’s helped you with some ideas to improve the quality of your work day lunch breaks. Sally

Please Share!