This is a follow up to yesterday’s post in which I outlined some suggestions for breakfast.
For lunch, you should have a moderate portion of meat, fish or chicken… or if you are vegetarian a good serving of protein such as cheese or eggs (if you didn’t have eggs for breakfast). You should also have a good serving of salad – any kind of salad vegetables that are in season, or coleslaw, or even cooked vegetables, or soup if you are in a cold climate.
You should also have some carbohydrate – a couple of slices of wholegrain bread with butter is a good option for a quick lunch. Just make sure you get a balance of protein, fats/oils and carbohydrate.
I work away from home in an office so I usually make sandwiches, with tuna or salmon and some salad, between two think slices of wholegrain bread with butter. I like to have a cup of coffee at lunchtime (I don’t drink coffee at breakfast, so it’s my one cup per day and I like it milky e.g. a latte from a nearby cafe.)
If I don’t have eggs for breakfast, I might have a piece of quiche and a salad for lunch, with a cup of milky coffee – or a chicken pie, which I can buy from the cafe. That will keep me feeling satisfied and full of energy all afternoon.
Don’t make the mistake of eating a low-fat meal, or you will feel hungry during the afternoon and be thinking about food all the time, then need to snack… and if it’s another low-fat snack you’ll just continue the cycle of low blood sugar.
Sometimes I feel hungry around 4pm if I haven’t had enough for lunch. In that case, I have a very simple snack of a piece of buttered toast and cup of tea. But most days I eat lunch around 12.30pm and don’t need to eat again until dinner at around 6pm. You can do the same if you eat a properly balanced meal at lunch time.
Regarding fruit and fruit juice, many people with hypoglycemia are sensitive to the sugars in fruit, even though they are natural sugars. You will have to experiment to see how fruit affects you. If you can eat a piece of fruit at lunch time (only one piece) and feel great all afternoon, then you are among the lucky ones who can enjoy fruit.
I am quite sensitive to fruit, although sometimes I feel fine after it and other times I’ll get low blood sugar… so it depends on how much under control your hypoglycemia is at nay particular time.
If you are slipping up and eating too much sugar, then your overall tolerance for sugars, including fruit, is going to be less.
The best thing, if you have the discipline, is to avoid sugar completely, and anything containing sugar, in any form. In reality, you might occasionally eat something with a little sugar in it, and you might feel the adverse effects. Everyone is different, so you need to find this out for yourself.
Tomorrow I will finish this series with suggestions for dinner.