by Carolina Smitten

Created on: September 28, 2008   Last Updated: December 22, 2010

When heading out the door in the morning, our noon meal is usually not on our minds.  But making a few small adjustments in our eating can ensure that we are making healthy choices.  Here are a few tips to help you eat a healthier lunch.

Eat Breakfast:  Eating something for breakfast will help your lunchtime woes.  Breakfast is vitally important. It jump starts your metabolism and eating something high in fiber and protein will help satisfy you through the morning hours. If you don't have time for a sit down breakfast of oatmeal or whole grain cereal with skim milk, grab a banana with some almond butter, a non-fat yogurt, or a healthy granola bar.  Avoid processed foods for breakfast.

Pack a lunch:  On a day you have extra time, cook a couple chicken breasts and place them in baggies for the week.  Set your alarm clock 15 minutes earlier and prepare your lunch for the day.  Healthy brown bag lunch options are numerous, especially if you have access to a microwave and refrigerator.  If not, you can make a turkey and avocado pita pocket, toss together a spinach salad with some grilled chicken breast previously prepared, or a whole wheat sandwich with low fat deli meat. 

A quick, handy  food that should always be nestled in your purse or briefcase are almonds. Research shows that 7-8 almonds eaten 20 minutes before a meal helps decrease the appetite. So snack on a few almonds before that noon dinner bell rings to help curb the cravings. Okay, so what to do when you haven't packed a healthy lunch. At most sit-down restaraunts, there are a few healthy items on the menu. A salad is usually a good bet. Make sure you order one with lots of veggies. Try to avoid the salads that come with fried chicken strips or the chef salads with lots of ham and cheese. These foods are very high in fat. Also, a good oil and vinegar dressing is best for you. Avoid the creamy kinds of salad dressings. If you must, ask for it on the side. Pouring the dressing over your salad just drenches it in fat. Rather, dip your fork into the dressing then stab some salad on it. This cuts out so many calories. Look for grilled fish or chicken and steamed veggies. Avoid the bread that gets put on the table beforehand. Drinking plenty of water before eating will also "trick" your mind into believing your not as hungry as you are.

Limit eating out:  Packing a brown bag lunch will help you to

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