Maintaining stable blood glucose (sugar) levels is crucial for children with type 1 diabetes, especially during school, when they need brainpower to learn. With a bit of planning and creativity, you can make school lunches nutritious and fun for your kid with type 1 diabetes.

These four dietitian-approved school lunch ideas provide a balance of fiber-rich carbohydrates, lean protein, and healthy fats, essential for managing diabetes. Make sure to consult a health care professional or dietitian for diet recommendations and portion sizes tailored to your child's needs.

1. Grilled Chicken and Avocado Sandwich

Sandwiches are classic and convenient lunch choices. You can personalize them by experimenting with different fillings. For example, feel free to add vegetables of your kid’s choice or swap avocado for another healthy fat source, like hummus or low-fat cheese.

When it comes to choosing bread, check the ingredients and go for whole grains. Opt for breads made from whole-wheat flour or a combination of whole grains like oats, barley, and rye. Look for bread labeled “100 percent whole grain” or “whole wheat” to ensure it contains fiber, which helps slow the absorption of carbohydrates and prevents rapid blood sugar spikes. Aim for at least 3 grams of fiber per slice, and try to buy brands without added sugar.

The Ingredients

• Whole-grain bread (two slices)
• Mashed ripe avocado
• Dijon mustard (optional)
• Sliced grilled chicken breast
• Sliced tomato
• Baby spinach leaves

The Steps

1. Lightly toast the bread if you want.
2. Spread some avocado on one slice and a thin layer of mustard, if desired, on the other slice.
3. Layer the chicken, tomatoes, and spinach leaves on one slice. (You can pack the tomato slices separately if you’re concerned about the sandwich getting soggy.)
4. Place the other slice on top, and cut the sandwich in half.

Serve the sandwich with vegetable sticks, if you’d like.

2. Veggie and Hummus Sandwich

Hummus is a great plant-based protein option for people with diabetes. Chickpeas contain protein, fiber, and resistant starch, which help balance blood sugar. A small 2020 study of 39 adults compared the effects of eating hummus and pretzels to having either no snack or a granola bar. The researchers found that the hummus snack reduced afternoon blood glucose levels, improving glycemic levels.

If possible, make your own hummus, using a recipe such as this easy hummus from Inspired Taste. That way, you can avoid preservatives or additives.

The Ingredients

• Whole-grain bread (two slices)
• Hummus
• Sliced cucumber, bell pepper, and tomato
• Baby spinach or arugula

The Steps

1. Spread each slice of bread with hummus.
2. Layer the veggie slices and baby spinach or arugula on one slice.
3. Place the other slice on top, and cut the sandwich in half.

Pack a side of carrot sticks to round out this lunch. If your child’s school allows nuts, you can include a small portion of nuts or seeds for added protein and crunch.

3. Quinoa Salad

Quinoa is another source of plant protein. This grain is a complete protein, meaning it contains all nine essential amino acids (protein building blocks) that the body needs. Including protein-rich foods like quinoa in meals can help stabilize blood sugar levels and promote satisfaction. Whole grains like quinoa are also rich in magnesium and B vitamins, which can be beneficial for type 1 diabetes.

The Ingredients

• Washed and cooked quinoa
• Diced chicken breast or cubed tofu
• Diced tomato, cucumber, and bell peppers
• Chopped fresh herbs (such as parsley or cilantro)
• Lemon juice and olive oil dressing

The Steps

1. In a bowl, mix the quinoa, chicken breast or tofu, veggies, and herbs.
2. Drizzle with the dressing and toss to combine all the ingredients.

Spoon the quinoa salad into a lunch container. Include a side of carrot and celery sticks and a piece of fruit for a nutritious and filling lunch.

4. Turkey and Cheese Roll-Up

You can serve a roll-up whole as a wrap or cut into bite-size slices. Both turkey and cheese are good sources of protein and fat. Protein helps stabilize blood sugar levels by slowing down the absorption of carbohydrates, and fat can increase satisfaction and prevent rapid spikes in blood sugar.

The Ingredients

• Whole-grain tortilla or wrap
• Mustard (optional)
• Sliced turkey breast
• Sliced cheese (such as cheddar or Swiss)
• Baby spinach leaves

The Steps

1. Spread the tortilla or wrap with a thin layer of mustard, if desired.
2. Add the turkey, cheese, and baby spinach.
3. Roll the tortilla tightly and slice if desired.

Serve the roll-up with a side of raw vegetables.

Guidelines for Type 1 Diabetes Lunches

When planning a meal for someone with type 1 diabetes, it’s essential to focus on balancing carbohydrates, protein, and healthy fats to help manage blood sugar levels. Using a lunch box with compartments makes it easy to check off all the nutrients. Incorporate one serving from each of the following categories to make a well-rounded meal.

Carbohydrates

Choose complex carbohydrates that are high in fiber, such as whole grains (brown rice, quinoa, whole-wheat bread), legumes (beans, lentils), and starchy vegetables (sweet potatoes, squash). Add nonstarchy vegetables like leafy greens, broccoli, cauliflower, bell peppers, and carrots, which are lower in carbs and rich in nutrients and fiber to regulate blood sugar levels.

Protein

Opt for lean protein sources such as poultry (without skin), fish, tofu, tempeh, eggs, and legumes. Include Greek yogurt or cottage cheese or dairy alternatives, which provide protein along with essential nutrients like calcium and vitamin D for strong bones. Incorporate plant-based protein sources such as beans, lentils, chickpeas, and edamame for variety and fiber.

Healthy Fats

Choose sources of healthy fats such as avocado, olive oil, seeds such as chia seed and flaxseed, and nuts like almonds, walnuts, and pistachios (if your child’s school allows). Include fatty fish like salmon, mackerel, and trout, which are rich in omega-3 fatty acids and beneficial for heart health, which may be at risk if diabetes is not controlled.

Diabetes-Friendly Desserts

Other kids’ lunches might include cookies and other sweets, and that could be tough for your child. When it comes to desserts for kids with type 1 diabetes, it’s important to focus on options that are lower in added sugar but still delicious and satisfying.

To help keep blood sugar balanced, make sure any dessert contains a source of protein such as unsweetened Greek yogurt. For example, make a parfait using plain yogurt and fresh berries. For more inspiration, check out these dessert options from UPMC Children’s Hospital of Pittsburgh.

If your child wants to enjoy sweets from time to time, adjust the amount of carbs earlier in the day for better balance. And always check with your child’s doctor or a dietitian if you have questions about how to safely incorporate desserts.

Connect With Others

You’re not alone in your search for type 1 diabetes-friendly healthy lunches. On myT1Dteam, the social network for people living with type 1 diabetes and their loved ones, more than 2,000 members come together to ask questions, give advice, and share their stories with those who understand life with type 1 diabetes.

Which school lunch idea are you and your kid ready to try? Give it a go, and let others know what you think. Comment below or post on your Activities page.