Relaunching lunch

Eating the right meal at home or taking a healthy lunch to work can not only positively influence your productivity and morale, it’s also one of the simplest ways to trim your budget.

When we eat out, we’re often faced with mammoth portions or foods paired with fattening extras—French fries, for example—but packing your own lunch allows you to control your portions, choose healthier ingredients and better manage your costs.

“Lunch is an important part of a productive day,” says Marsha Hudnall, a registered dietitian and director of Green Mountain at Fox Run, a women’s weight loss retreat in Ludlow, Vermont. “Because we’re busy, too often we just grab whatever is available to stave off hunger, or we skip lunch altogether. But that can set us up for a low-energy afternoon and an evening of non-stop eating.”

Lunch Q&A

Q: What makes a nourishing lunch?

A: Make sure your lunch is balanced, experts suggest. Lunches that include some lean or low-fat protein along with carbohydrates will keep your body fueled for the afternoon. A blend of protein and fiber from whole grains, nuts, beans, vegetables and fruit will give you a satisfying and energizing meal, Hudnall says.

“We often end up not getting the mix of nutrients we need to feel best,” she says. “Frequently, it’s a preponderance of carbohydrates that can make many of us feel lethargic shortly after eating.”

Try simple sandwiches, soups, salads, leftovers from last night’s dinner, cut-up veggies and dip or fresh fruit. “The important thing is to make it a balance,” she adds.

Q: What if I don’t have time to pack a lunch?

A: When faced with a time crunch, convenience foods can also make quickand-easy lunches. Ready-to-eat soups and healthy frozen meals can be low-cost options if you stock up when they’re on sale. Pair these portion-controlled items with a side salad or piece of fruit to provide enough calories to keep you feeling full.

Q: Does drinking more fluids affect my afternoon hunger?

A: People can often mistake thirst for hunger. Dehydration and inadequate fluid intake can increase the feeling of “munchies” because your body is trying to get you to consume something. Keeping water at your side will remind you to drink fluids throughout the day. And to save money on beverages, use the water cooler at work instead of buying bottled water or a soda from the vending machine.

Q: How do I fight the afternoon snack attack?

A: Snacking doesn’t have to be a bad thing, and there are actually paybacks to eating small amounts of food between meals. Rather than wait for your hunger to surface and scramble to find a sugary snack to fuel you for the afternoon, plan ahead. Schedule your day to include a well-balanced breakfast and lunch, with a healthy snack later in the day, says Valerie Waters, a Los Angeles food coach and fitness trainer.

“If you turn to the vending machine for lunch or a snack, learn to have healthier alternatives stashed in a desk drawer,” Waters suggests. “If you know the office kitchen is a magnet for leftover sweets, take another route to your next meeting. Preemptive strategies for your biggest pitfalls will make it easier for you to stay on track.”

Some healthy afternoon snack ideas: trail mix and/or dried fruits and nuts; high-fiber, low-sugar breakfast cereal; instant oatmeal; tuna salad kit; low-fat crackers; natural-style peanut butter with crackers, bagels, or fruit; low-fat yogurt with fruit; and low-fat cottage cheese with fruit.