In these days of finan-cial cutbacks, taking a lunch to work makes more sense than ever. It’s cheaper than eating out and enables you to avoid the hidden fat and salt you get at the food court or restaurant. With a little preparation and creativity, anyone can pack a lunch that’s nutritious, economical and tasty.

For starters, make sure your grocery list includes food from all four food groups, as recommended by the Canada Food Guide: grain products; fruit and vegetables; milk products; and meat, fish or alternatives.

“A healthy lunch should include at least three of the food groups,” says Rosie Schwartz, a dietician in Toronto and author of The Enlightened Eater’s Whole Foods Guide.

Use whole-grain breads for sandwiches, Schwartz says, because whole grains offer various health benefits, including what she calls “waist management.” Research shows that whole grains offer easier weight control than refined grains, offer protection against diabetes and have nutrients that protect against heart disease.

Sara Mahdavi, a dietician in Toronto who offers coaching and counselling, agrees. She says whole multi-grain breads are a better choice than white or whole wheat, because they are high in fibre. “The higher the number of grains,” she says, “the better.”

The protein component of your lunch can include meat, fish, eggs, cheese or legumes. Proteins help to stabilize blood sugar, boost the metabolism and energize you. A low-fat diary product such as cheese (preferably with less than 20% milk fat) or cottage cheese is also a good source of protein. Meat should be as lean as possible. Avoid deli meats and cold cuts, which are usually processed, high in fat and loaded with sodium, which raises blood pressure.

If you insist on cold cuts, use them occasionally and in moderation, says Mahdavi. She recommends turkey breast instead of salami; it’s less processed and has less fat. “The more the meat looks like where it came from,” she adds, “the better.”

Take along some vegetables as a side dish and some fruit for dessert. “People in high-stress jobs are more prone to high blood pressure,” Schwartz says. “Getting six to eight servings of colourful fruit and vegetables daily can help.” One cup of broccoli, for example, equals two servings.

Different fruits give you different phytochemicals — compounds that have a number of health-promoting properties — so eat a variety of fruits, Schwartz says. For example, lutein, which is found in kiwi, has been shown to protect the eyes from cataracts and macular degeneration. Kiwi, along with melon and berries, also has potassium, which helps maintain healthy blood pressure.

“There is a misconception that fruits contain a lot of sugar,” says Mahdavi. “A medium orange has about 40 calories, while a doughnut has about 200.”

To translate these guidelines into a menu of delicious lunches, Schwartz and Mahdavi offer these suggestions:

Make sandwiches with chicken salad, egg salad, tuna salad or salmon salad. To spice it up, try adding different herbs. Add a dash of curry powder to mayonnaise when making chicken salad, says Mahdavi. Substitute parsley for the lettuce in sandwiches.

Vegetarians can make hummus by mixing beans or chickpeas, herbs and a little olive oil. Use in sandwiches or stuff in a whole-wheat pita pocket with lettuce, chopped peppers and cucumber.

Lunch doesn’t have to be a sandwich but, as Mahdavi admits, green salad for lunch won’t keep you full. Make a quick and easy cold meal with mixed legumes. Rinse canned beans to eliminate about 50% of the salt. Add chopped celery, peppers, fresh vegetables, herbs and a teaspoon of your favourite dressing. Mix it up, and you have a delicious alternative to a sandwich, she says.

“When preparing dinner, don’t waste your cooking opportunities,” Schwartz says. Cook extra meat, fish, pasta, rice and vegetables, and save some for a subsequent lunch. Use the meat in sandwiches or salads. Make a salad with leftover rice or pasta by throwing in some extra vegetables, some leftover meat, fish or shellfish — add a bit of dressing, and that’s your lunch.

To leftover broccoli, add chopped onions, grape tomatoes and a little salad dressing — and you have a side salad.

“Bring along a bottle of water,” adds Mahdavi, “and drink even if you are not thirsty.”

@page_break@If you feel tired after lunch, you might have left it too late and run out of fuel, says Schwartz. Eat at noon or 12:30 p.m. rather than at 2 p.m., she says: “Think of lunch as an opportunity to get your nutrients and refuel your energy and your ability to think.” IE