Pack your lunch with good food and you'll perform better at work

(CNW) With the summer winding down and fall around the corner, it's time to think about healthy lunches - and not just for the kids but for adults too.

That's because healthy lunches provide adults with an energy boost and help to control fat and calories.

"Anyone who eats a large lunch - or makes unhealthy choices - will be tired and dragging their heels," explains Revolution Fitness registered nutritionist Lisa Quinney.

People who pack their own lunches or make healthy choices enjoy better portion control, balanced meals, and the guarantee of fresh/seasonal foods that lead to improved concentration and enhanced performance at work.

When choosing take-out meals, caloric intake climbs quickly with hidden fat and sugar.

Compare this to selecting and packing your own lunch featuring lean protein and vegetables, with much less calories and fat. So, "you save money, you save calories and you build up energy," Quinney says.

Cooking extra food at dinner will go a long way to making lunch an easy task. For example, cook extra brown rice, steam lots of vegetables to last a few days and grill or bake lean meats, all are great leftovers that make a healthy lunch.
Quinney also suggests avoiding refined sugars and flour as well as caffeine.

Examples of an ideal lunch include:

n Steamed brown rice with cooked or raw vegetables and grilled chicken.

n A whole-wheat wrap filled with lean meat, lettuce, mixed vegetables and a touch of hummus.

n  Salad , including both mixed greens and protein such as lean meat (chicken breast or tuna) or tofu. Or, make a salad of cooked grains, such as quinoa or couscous, throw in some dried cranberries, toasted pecans, lean protein, herbs and dress with lemon juice and olive oil.

The important thing is to eat "clean" foods Quinney explains, which includes natural, unprocessed foods, whole grains, lean protein, lots of vegetables and fruit.

It also means you should avoid take out and processed foods.

"Try your best to avoid refined sugars and flours and stimulants such as caffeine. Make sure to drink plenty of water as it aids in your body's detoxification abilities."