Go in with a brown bag instead of leaving with a doggie bag

Save calories, money and time by bringing a lunch to work. Studies have shown that when people eat meals away from home, they eat more food, more calories, and more fat. Instead of fighting the crowds at your local to-go restaurant, you can enjoy your pre-packed healthy lunch and even have time to get in a brisk walk or time for relaxation and meditation.

Building a better brown-bag lunch starts, in many cases, with the bread. Whole-grain breads such as wheat and rye are not only better for you than white bread, but they hold up better until lunch.

Try Martin’s Whole Wheat Bread with only 100 Calories, 18g Carbs, 5g Fiber and 7g of Protein or Joseph's: Flax, Oat Bran & Whole Wheat Flour Pita Bread with 60 Calories, 8 Carbs, 4g Fiber and 6g of Protein.

Let’s talk turkey. Lean deli meats such as turkey, ham, roast beef or chicken breast (skinless) are ideal for your sandwich meat. The best deli meats are made of 100% meat with no fillers or by products. The better brands also avoid using nitrites and nitrates as preservatives.

Brands that I prefer include: Boar's Head, Stop & Shop Nature's Promise, Applegate Farms, Wellshire and Fresh Farms.

Stack your sandwich high! Dark green leafy vegetables are probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest.

Try leafy spinach, it's more nutritious than most greens and has virtually no calories. Add some red bell pepper and red onion to give your sandwich some crisp. Spread hummus (any flavor) instead of mayo and add a piece of low-fat cheese.

What’s a lunch without the snacks? Stock up on fruit and vegetables that can be eaten raw, such as peppers, carrots, tomatoes, broccoli and celery.

Mixed nuts are a great snack. Try a 100 calorie, 1 oz. pre packed bag of Emerald Mixed Nuts (keep them in your car, purse or desk at work). A 4 oz cup of cottage cheese and ½ cup of fruit (blueberries, raspberries, blackberries, strawberries) is a great snack for mid-morning or an after lunch snack. Peanut Butter & Crackers are always a treat. Try 1 tbsp all Natural Peanut Butter and 15 Original Kashi Crackers.

Nothing finishes off a meal like a refreshing drink. Water is always a good choice. Drinking water is important for your overall health because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can also help you feel full sooner.

Pack a bottle of water and for flavor add fresh squeezed lemons or a sugar-free flavor packet.

The key to successful brown-bagging is to make your lunch interesting and delicious. Include the foods you love that both satisfy your cravings and are healthy for you. A healthy lunch sets you up for a high-energy afternoon and helps limit evening bingeing.