Quick and Easy Lunches for Gestational Diabetes

By the time lunch hits for many women with gestational diabetes, you might be ready to consume anything in sight. I have to make sure to eat a mid-morning snack to keep my energy up and blood sugar from going too low, which can result in craving sugar and carbs. If I don't have a snack, come lunchtime I'm ready to devour everything in sight!

There are many healthy options for quick and easy lunch menus for women with gestational diabetes without succumbing to the lures of the carb laden value meals at the fast food drive through. The key is having staples on hand to pack for work or grab quickly at home when you are hungry for an easy lunch. Staples for quick, easy, and healthful lunches include:

1. Single servings if whole grains, such as whole grain breads, wild and brown rice, whole grain or wheat crackers, low carb wheat tortillas, and whole grain pastas. To make pasta and rice lunch-friendly, cook a moderate amount and then freeze in 1/3 cup (1 carb option) or 2/3 cup (2 carb choices) serving sizes to reheat. (Whole grains are lower on the glycemic index, so they will give you and your baby good nutrition without making your blood sugar rise quickly).

2. Quick protein sources such as cooked chicken, turkey, or lean beef, low-fat cheese, low fat cottage cheese, eggs, peanut butter and nuts, and quick meats like turkey hot dogs or deli lunch meats. Pre-cooked turkey bacon or sausage can also be crumbled and added to salads, wraps, and other dishes. (Caution: Remember to cook hot dogs and lunch meats until steaming to avoid the risk of listeria, a potentially harmful bacteria).

3. Fresh veggies: pre-cut salads, pre-washed spinach, and bagged ready-to-eat veggies can be convenient for lunches. To save money, wash and cut lettuce and other veggies and store in plastic containers to use throughout the week. Use leftover veggies from meals to add to lunches, too.

4. Fresh fruit: Choose fruits with a lower glycemic index to fill you up without as much sugar. Great choices are berries -- such as blueberries, strawberries, or black or raspberries -- cherries, plums, oranges, and apples. Avoid juice and dried fruit when possible in favor of whole fruits since contain high amounts of sugar in small servings.

5. Splenda sweetened treats like gelatin, pudding, or yogurt.

Once you're stocked with staples, get creative with your lunches. The International Diabetes Association suggest 4 carb options or less (or 60 grams of carbohydrates) is acceptable for a gestational diabetes lunch menu. Here are a 10 ideas for quick and easy lunches that fall within that range:

Gestational Diabetes Lunch Menu Ideas

Meal 1:
*Chicken spinach wrap (1 low-carb tortilla, 1/2 cup spinach, 1/2 diced chicken, 2 0z low fat cheese), 1 cup blueberries, 1 light yogurt. 3-4 carb choices, depending on the number of carbs in the tortilla.

Meal 2:
*Hot ham and cheese sandwich on whole grain bread (if you're short on time, just microwave the ham and cheese and place on toasted bread rather than heating in a pan), 1 cup cherries, 1/2 cup cottage cheese, fresh veggie sticks.(3 carb choices)

Meal 3:
*Peanut butter and jelly (use natural peanut butter, which has no sugar or preservatives, and a sugar free or light jam or jelly), one medium apple, 1 low fat cheese stick, green pepper slices. (4 carb choices).

Meal 4:
*BLT Salad: Combine lettuce, tomato, turkey bacon and light mayo to taste. Serve with whole grain English muffin and a piece of fresh fruit. (2-4 carb choices, depending on the carbs in the english muffin and fruit choice).

Meal 5:
*Taco Salad: Combine lettuce, tomato, shredded cheese, ground beef, and salsa. Serve with 11 tortilla chips and low-fat sour cream, along with a cup of cantelope. (3 carb choices).

Meal 6:
*Quick and Easy leftover microwave casserole: Combine any non-starchy veggies, such as green beans, zuchini, or asparagus, with 2/3 cup whole grain pasta or brown or wild rice. Add in any leftover cooked meats or cooked deli ham or turkey. Toss with a small amount of butter or margerine and garlic if you like. Add a small whole grain roll and an orange.

Meal 7:
*Open faced tuna salad sandwich: (Canned tuna is considered safe for pregnant women in small amounts, eat only once or twice a week). 4oz canned tuna, light mayo to taste. Add tuna to toasted whole grain bread, top with 1 slice cheese and 1 tomato slice. Serve with whole grain chips, a peach, and a cup of milk. (4 carb choices)

Meal 8:
*Pasta salad (made with 2/3 cup whole grain pasta), toss in fresh veggies, low fat- cheese chunks and 1/2 chickpeas or kidney beans. Serve with 1 cup cherries. (4 carb choices)

Meal 9:
*Breakfast salad: Combine chopped romaine lettuce with 1-2 hard boiled eggs and crumbled turkey bacon. Add in tomato and dressing of your choice. Serve with one slice of whole grain bread, and fresh fruit, and a sugar free pudding cup. (3 car options).

Meal 10:
*Ranch-Teriyaki rice, broccoli, and chicken: Heat 2/3 cup brown or wild rice, and mix with steamed broccoli and diced chicken or turkey. Add in peanuts or other nuts of your choice while warm and toss, then add a *small* amount of your favorite Teriyaki sauce, and top with low fat ranch dressing. Serve with low fat cheese and 1/2 cup grapes. (3 carb options)

Enjoy!