Lunch the healthy Way! How? According to the experts at the Harvard Medical School, include lean protein, whole-grain carbohydrates, and produce.

Roughly half of your plate should be vegetables or fruit; one-quarter should be lean protein such as fish, chicken, turkey, tofu, beans, or low-fat cottage cheese; and one-quarter should be whole grains, such as one slice of whole-grain bread, or half a cup of brown rice, whole-wheat pasta, or quinoa.
— Harvard Health Publications, Harvard Medical School

You can also include a small amount of healthy fat, such as a tablespoon of oil-and-vinegar. Be careful of regular salad dressings, cheeses, and salads that are mayonnaise-based (such as tuna, chicken, and egg salads) can contain unhealthy fats, hidden sugar, and salt.

How to build a healthy salad?

Step 1: Build a vegetable base. Load your plate with leafy greens and raw or grilled vegetables.

Step 2: Add some protein. You might try a few scoops of garbanzo or kidney beans, for example. Beans are an excellent source of fiber — and they're filling! Other good selections include grilled chicken, low-fat cottage cheese, or chopped eggs. But go light on any cheese toppings — just a sprinkle of a strongly flavored variety like feta or Parmesan can deliver flavor with fewer calories.

Step 3: Add a small amount of healthy fat. Sprinkle on the nuts and seeds. They are high in heart-healthy unsaturated fat and healthy protein, give you a feeling of fullness, and help food stay in your stomach longer. You might also opt for a dash of oil and vinegar.

Step 4: Add whole grains and fruit. Look for whole grains like barley or bulgur wheat to sprinkle on top. Or add a few slices of fruit.

Source: www.harvardhealth.edu; Image: Ben-Schonewille/iStock