5. Sub the sandwich.
Why? "Most American are inclined to think of lunch as two pieces of bread and a filling," Reardon says. Too often, this bread is a simple-carb, processed white wheat -- and the filling tends to be fatty meats and cheeses. Net result: a midday waste of calories. Better: Move away from the stereotype sandwich for lunch.
How? Most other cultures don't rely on sandwiches for lunch, Reardon says. Instead, they eat what we traditionally consider "breakfast food" (whole-grain cereal with yogurt and fruit, eggs) or "dinner food" (fish, brown rice with veggies, soup, yesterday's leftovers).
No microwave available to heat up a meal? Pack a salad topped with canned salmon, chickpeas, tuna, or deli turkey. Roll up veggies and low-fat cheese in a whole-grain tortilla. Munch fruit and nuts.
Tip: Go to a recipe finder such as epicurious.com to experiment with new dishes built around whole grains, soy protein (tempeh and tofu, for example), or squashes or other vegetables. Pay attention to the recipe reviews to find ones that match your tastes and prep-time preferences. Making enough to brown-bag for lunch saves money -- and spares the stressing over "what will I eat?" that too often leads to quick, calorie-stuffed, nutrient-hungry choices.
