Quinoa as well as Green Salad

[Richard G. Traylor]

 Start with 1 cup greens like spinach, kale or romaine. You can also add another cup of non-starchy veggies such as sweet peppers, tomatoes and carrots. Sandra Arevalo (New York City), MPH, RDN, spokesperson for the ADCES says that "anything fresh and crunchy is a good to add." Include 2/3 cup cooked quinoa. It will add protein -- 5 g per USDA. Last apply 1 tablespoon of your salad dressing of choice (Arevalo suggests balsamic vinaigrette) over the entire salad. Be wary of dressings with a high amount of sugar. Arevalo suggests you look at the nutritional label to confirm that there are no more than 5 grams of sugar in a serving.

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 Lean Meat and Cheese Sandwich

 Sandwiches are a fast, diabetes-friendly lunch option as long as you're smart about the bread you use.

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 Pick a loaf that is flat. Arevalo suggests that breads such as rolls and bagel have excessive calories and carbs. Swift also suggests that you ensure it is 100% whole grain and contains approximately 30 grams of carbohydrates per serving.

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 If you're in need of condiments, steer clear of butter and mayoas they can add calories and fat; opt instead for mustard according to Arevalo. Add two slices of lean meat like turkey or chicken breast and 1 one-ounce (oz) of low-fat mozzarella or Swiss cheese (these are naturally low in sodium, the Cleveland Clinic notes). Swift warns that lunch meat is likely to contain high levels of fat and sodium. "Aim for lunch meats with less than 250 milligramsof sodium, and less than 3 g of fat per serving," she says. Swift recommends Dietz & Watson No Salt Added Turkey Breast and Fred Meyer Simple Truth Organic Smoked Turkey Breast.

 Low-Sodium Bean Soup that includes an ice-cream stick with Sunflower Seeds, Sunflower Oil and Sunflower Oil

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 Swift claims that beans are high in fiber that is heart-healthy and lowers cholesterol levels. If you suffer from diabetes The ADA has beans (kidney navy, pinto and black beans) as superfoods. It is a word that is used to describe food items that are high in minerals, vitamins, antioxidants, and fiber as well as those that can be beneficial to overall health and could help prevent disease.