Meal planning (to reverse your Type 2 diabetes) is a lot more difficult if you're a business person or truck driver who spends a lot of time on the road, in airports, in truck stops, in restaurants, in fast food places, etc. But, with some planning upfront, you can still eat healthy and not succumb to the overly-processed and calorie-excessive fast foods.
Carry the following foods with you in a Ziploc bag, Tupperware container, or thermos:
- Unsalted nuts or nut mixes (dry roasted almonds, raw cashews, walnuts). Store in a Ziploc bag.
- Sprouted grain bread and almond butter or organic peanut butter to make half of a sandwich for a snack.
- Prepare raw juices and smoothies -- store in an air-tight thermos.
- Whole fruit such as apples, pears, or blueberries.
Here are some healthy foods to carry if you have a cooler or a small refrigerator:
- Hummus and pre-cut vegetables like carrots, broccoli, celery, cauliflower, sugar snap peas, or cherry tomatoes
- Fresh fruit like berries or pre-cut melon or apples
- Sandwiches made with 100% sprouted grain bread, lettuce, tomato, and lean meats like low-sodium turkey breast or grilled chicken breast
- Whole wheat tortilla wraps – wrap a combo of lean meat and non-starchy vegetables and add some mustard or cheese
- Single servings of yogurt (without the fruit)
- Low-fat cheese sticks or string cheese
- Hard-boiled eggs
- Keep chicken or tuna salad chilled for snacking
- Use Tupperware for salads
Fast food tends to be high in unhealthy fats and sodium and low in nutrients. But sometimes, there is no choice but to stop. Here are some tips to help you choose healthier menu items at a fast food place:
- Choose the smaller, more simple sandwiches. No need to supersize your meal. Stick to grilled chicken sandwiches or regular hamburgers instead of the double bacon cheeseburger.
- Think about how your choices will work with your meal plan. Buns and tortilla wraps will have at least 30 grams of carbohydrate. On sandwiches and wraps, ask for extra non-starchy vegetables like tomatoes, onions, cucumbers, or lettuce.
- When you can, choose a lean meat like turkey, chicken breast, or fish that has not been fried. Avoid deep fried meats and sides like chicken fingers, chicken nuggets, crispy chicken sandwiches, onion rings, or fries.
- Order healthier side items like fresh fruit, side salads, vegetables, or soups.
- Choose salads without fatty meats like bacon or fried chicken. Remember, a little dressing goes a long way, and often dressing packets have more than one serving in them.
- Look for vegetarian options. While grilled chicken is better than fried chicken, any meat from a fast food restaurant will usually add several hundred milligrams of sodium to your meal.
- Use sauces sparingly. Ketchup, honey mustard, and other sauces are fine to use, but don’t go overboard. If you use too much, they could end up adding several hundred calories to your meal. Yellow mustard is a better low-calorie option and a little bit goes a long way.
- Look for restaurants that have “fresh menus” or menu items that are clearly marked as healthier choices. For example, Taco Bell has their “Fresco” menu items.
- Look for restaurants that offer fresh ingredients and give you several vegetable options. Subway is a good example.
- Avoid ordering coffee, soda or specialty coffee drinks. Stick to water or unsweetened tea.
- In the mornings, stick to a small salad or green smoothie. Otherwise, try egg-white sandwiches, yogurt parfaits, or whole fruit. Many fast food chains offer these healthier options now. Half of a whole grain bagel with low-fat cream cheese is also an option that you may be able to work into your meal plan if the options above are not available.
Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts. Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.
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