Lunch makeovers

Lunch can be a tough meal because we often grab it on the go, and healthy fare can be harder to find when you're not at home. Regardless of where you eat lunch, though, you can make choices that will be gentler on your blood sugar.

• 2 slices white bread with 2 slices roasted turkey, 2 slices processed cheese
• 15 ml (1 tbsp) mayonnaise
• 1 medium banana
• 3 or 4 graham crackers
• 500 ml (16 oz) apple juice

Total glycemic load (GL): 59; total calories: 891.

• 2 slices whole grain bread with 2 slices roasted turkey, 1 slice processed cheese, lettuce, 2 slices tomato
• 15 ml (1 tbsp) mustard
• 12 sweet cherries
• 30 g (1 oz) dark chocolate–covered almonds
• 180 ml (6 oz) unsweetened grapefruit juice

Total GL: 17; total calories: 452.

The fixes:

• Swapped white bread for whole grain to boost fibre and lower the GL.
• Cut approximately 60 calories by switching from mayo to mustard.
• Exchanged the apple juice for grapefruit juice, which has a lower GL, and cut the quantity to reduce calories and further lower the GL.
• Switched the banana for cherries. All stone fruits have lower GLs than bananas do.
• Included dark chocolate–covered almonds instead of graham crackers. The almonds offer protein, "good" fats, vitamins and fibre, while the crackers don't provide much nutrition and add significantly to the meal's GL.

• 1 large burrito made with a 35 cm (13-in) white flour tortilla, 250 g (1 c) white rice, 60 g (2 oz) beef filling,
• 30 g (1 oz) cheddar cheese, 20 ml (2 tbsp) salsa
• 45 g (1.5 oz) tortilla chips
• 50 ml (1/4 c) salsa
• 730 ml (32 oz) soft drink

Total GL: 120; total calories: 1,422.

• 1 small burrito made with a 15-cm (6-in) whole wheat tortilla, 125 ml (1/2 c) black beans, 42 g (1.5 oz) roasted chicken
• Plenty of lettuce, tomato and salsa
• 15 g (1/2 oz) cheddar cheese
• 1/2 mango
• Bottled water

Total GL: 22; total calories: 519.

The fixes:

• Cut carbs and lowered the GL by switching from an overgrown white flour tortilla to a more reasonably sized whole wheat tortilla.
• Lowered the GL significantly and added fibre by eliminating the white rice and including black beans instead.
• Added fruit instead of tortilla chips. Chips are an "empty-calorie" food, whereas fruit is packed with fibre and vitamins, not to mention having a low GL.

Better still: A grilled chicken or steak salad, if it's on the menu (no taco shell). If it's not, ask for a "naked burrito" — burrito filling without the tortilla.

These tips will help you choose a healthier lunch to get you through the busy day.