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" In these budget-conscious times, more than a third of us have stopped buying sandwiches at work and take a packed lunch instead, according to a recent Mintel report.  A sandwich, bag of crisps and piece of fruit can easily come to \u00A35, while making lunch at home can cost as little as \u00A31 \u2013 a saving of \u00A320 a week or \u00A31,040 a year.\u00A0But while DIY lunches are better for our bank balance, they\u2019re not always better for our body. For example, a homemade ham salad sandwich can contain almost three times more fat and saturates than a 6in Subway ham sub made without butter or margarine. So how can you ensure your DIY lunch is good for your body and bank balance? The key, say nutritionists, is to choose items from the four main food groups. For a healthy lunch box, follow these tips: Carbs These should make up a third of your lunch: \u2022 Use wholemeal or granary bread, wraps, pittas or flatbreads. Spread with salsa, tzatziki, reduced-fat houmous or pesto, guacamole, light mayo, or low-fat cheese spread, instead of butter or spread. They\u2019re lower in calories and add flavour. \u2022 Try wholemeal crackers or oatcakes. \u2022 Make salad from leftover pasta, rice, potatoes or couscous. Protein-rich foods Include one portion from this group: \u2022 Swap ham (which is loaded with salt) for leftover roast beef or chicken, boiled eggs, tuna, salmon, mackerel or sardines. \u2022 Add beans or chickpeas to soups and salads or mix with tuna to make a sandwich filling. \u2022 Add a handful of unsalted nuts or seeds. \u2022 Houmous with veg, breadsticks or pitta pieces for dipping. Dairy products Include one portion: \u2022 Choose light mozzarella, goat\u2019s cheese or reduced-fat cheddar. Grating it means you\u2019ll use less. \u2022 Try individually wrapped cheeses, such as Babybel Light \u2013 an easy way to control portions. \u2022 Cottage cheese or tzatziki \u2013 great for dipping. \u2022 Low-fat yoghurt or fromage \u2013 pick lower-sugar ones. Fruit and veg Include at least one portion each: \u2022 Cucumber, lettuce and tomatoes make sandwiches soggy, so pack separately. \u2022 Add bite-sized pieces of raw carrot, peppers, celery, mangetout, sugar snap peas, broccoli florets or baby corn. \u2022 Include a tub of grapes, berries, pineapple, melon or mango chunks, or fruit salad. \u2022 Add a couple of tablespoons of dried apricots, dates, raisins or figs. \u2022 Easiest of all, pack a carton of pure fruit juice or bottle of smoothie. Be inspired by &amp;#039;Sneaky ways to five a day&amp;#039; Foods to skip \u2022 Crisps and savoury snacks Swap for unsalted nuts, seeds and chopped veg. \u2022 Chocolate biscuits Try fruit loaf. \u2022 Cake bars Make your own wholemeal fruit scones. \u2022 Fizzy drinks Opt for diet ones or swap for water, fruit juice or smoothies. \u2022 Cereal bars Swap for fresh fruit. Suffer from snack attacks? Try 50 snacks under 50 calories, and be prepared with healthy snacks to keep at work "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.prima.co.uk/diet-and-health/healthy-living/a29226/packed-lunch-ideas/>