For both cost and convenience, consider packing a lunch from home on most days. A well-balanced lunch should be rich in fiber and contain carbohydrate as well as a lean protein source. Build your lunch box by starting with a whole-grain pita pocket, wrap, or bread; add a lean protein source such as water-packed tuna, low-fat cheese, or lean meat; and include veggie toppings such as salad greens, thin green pepper strips, sliced cucumbers, and tomatoes. Keep food safety in mind: Moist protein foods such as meats and eggs are prone to spoilage, so keep your lunch in the refrigerator or in an insulated lunch bag, cooled with an ice pack.
(For more about nutrition bars, click here.)
Meals on the move
Healthy eating on the run is a challenge for people with diabetes, and it’s a challenge faced by others, as well. In fact, members of the US Olympic Team are given a “traveling kit” so they can continue to maintain their high level of nutrition for athletic accomplishments away from home. The kit consists of a duffel bag full of foods such as hot cereal packets, pouches of lean meat, dried noodles, and soup mixes, as well as a 32-ounce, nonstick “hot pot” that boils water up to 60% faster than a microwave. Along with a power adapter, measuring cups and spoons, and a few simple recipes, this pre-planned survival kit enables athletes to enjoy quick, hot, and nutritious meals while overseas.
If you find yourself with no time for healthy eating, take a tip from those who rely on their food as fuel for performance: Be prepared so your healthy eating doesn’t hit the skids when you hit the road!