The noon meal is important to help your body refuel from a morning workout or to provide you with energy for an afternoon business meeting.  Being properly nourished can also help fuel your mind by helping with your memory, concentration, and even your mental energy; all things any boss would appreciate. 

    You don’t want to undo the benefits of your morning workout by skipping lunch or worse yet, choosing a lunch of greasy, high fat fast food. You also want to avoid the typical lunch box cuisine of a processed meat sandwich on white bread with a bag of chips and a soda which will not provide you with the nutrients you need for a healthy, active mind and body.  If this is the type of lunch you are used to eating, your lunch box could use a nutritional makeover.  A great way to energize your mind and body is by packing your lunch box full of healthy foods.  To ensure that your lunch is providing your body and mind the nourishment it needs be sure to pack foods from at least three to four different food groups.  Whole grains, fruits and vegetables, dairy products, and meat or a meat substitute are great things to put in your lunch box.  If your lunch box is due for a makeover, you can make changes gradually by switching your white bread to whole-wheat or by adding a piece of fruit. 

    If your lunch is not a meal without a sandwich, try some of these different, tasty fillings between different varieties of whole grain breads, bagels, and English muffins:         

• Peanut butter topped with chopped dried fruit
• Light cream cheese, grated carrot, and golden raisins
• Ricotta or cottage cheese, tuna, and sprouts
• Lean ham, Swiss cheese, and fruit chutney
• Tabouli salad, lettuce, and feta cheese
• Bananas mashed with ricotta cheese or peanut butter
• Hummus, sliced tomato, fresh spinach, and sprouts.
• Salmon, grated carrot, and low fat mayonnaise
• Avocado, sliced cucumber, grated carrot, lettuce, tomato, and low fat cheese

Along with a healthy sandwich, make sure you take along some nutritious side items such as fresh fruit or a no sugar added fruit cup, some cut up fresh veggies, or soup, and some low fat yogurt or milk.  By packing and eating a healthy lunch you not only get the health benefits of good nutrition, but it gives you lots of energy to get you through that next workout or meeting.