by Marta Allison

Created on: September 27, 2008   Last Updated: October 06, 2008

An invitation to lunch should not be cause for fear. These healthy lunch strategies are easy to prepare, curb your appetite, and even satisfy your sweet tooth without sabotaging your weight loss or maintenence routine.

Before lunch arrives, ensure your energy and powers of concentration by having a healthy breakfast.In order for your fat burning furnace to run, you must have fuel. Breakfast is the valuable fuel to keep your body's furnace burning and to keep you functioning in tip top shape. Contrary to popular belief eating breakfast is one of the most effective strategies to help you stay on your diet, curb hunger, and keep your energy high.

Drink plenty of water. It not only provides needed hydration, but keeps your tummy happy while helping to clean and rid your body of toxins. We are lucky to have so many water choices. If water quality is good in your area, take advantage of your tap water, no out of pocket expense, no plastic container to recycle, and the supply is plentiful. Many dentists encourage drinking tap water because of the flouride content and it's dental benefit. Many bottled waters do not contain flouride, and may lack that additional cavity prevention. Of course bottled water is handy and easy to carry. There are delicious flavored waters and nutritional, flavored powders to enhance the water experience. Plenty of water throughout the morning will help curb your hunger at lunchtime.

Brown bagging it is probably one of the most convenient ways to stay on track with your healthy eating strategy. That way you have control of it's content and calorie count. If you do find yourself eating out for a business meeting, travelling on the road over lunch or meeting friends and co-workers at a restaurant, all is not lost. Ask for ice water with your meal, you burn more calories with iced drinks as your body burns calories to rewarm itself.
Opt for plain coffee, flavored non-sugared teas or sodas to keep calories in check.
Tossed salads with raw veggies and low fat dressing, or dressing on the side can fill you up without racking up calories. Even fast food chains offer soups and salads and low fat/calorie salad dressing choices.I have even seen pre-packaged carrots and apple slices on the fast food menus. Check the menu for baked, broiled or grilled chicken or fish. Ask for vegetable sides without butter or sauces. Many menus include fresh fruit sides.

Even if you plan to dine out at lunch time,have available at your office, yogurt, string cheese singles, fresh fruit to snack on during the morning and afternoon. If your sweet tooth gets the better of you, don't worry, a piece of chocolate is acceptable and good for you, as long as it is dark chocolate and you control your portions. Snacking throughout the day prevents hypoglycemic related fatigues and keeps you sharp,and focused.

If you do over indulge at the restaurant, don't stress out or beat yourself up over it. The stress and self flaggelation could trigger a binge...so be kind to yourself. You didn't blow your entire diet, it was just one meal. Don't skip a meal. Let it go and get back to business at your next meal. Think positively...it's not the end of the world. Be kind and forgiving to yourself.

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