Instead of hitting the canteen at work and getting more calories and fat than you care to count, take five extra minutes in the morning to make a lunch that packs a healthy punch into your day. Here are some suggestions:

• For protein, wrap some seasoned chicken or turkey in a leaf or two of red lettuce. Add a piece of fruit.
• Fill celery sticks with cream or curd cheese or nut butter, and wrap in cling film to transport.
• Bring some cut up raw vegetables such as carrots, cauliflower, peppers and celery, with a container of cottage cheese or goats cheese as a dip.
• Season a pot of plain live yoghurt with chopped nuts, and enjoy with a piece of crunchy fruit.
• Bake a sweet potato and sprinkle with cinnamon or nutmeg for a sweet but healthy snack.
• Chop an apple into a mashed can of tuna, and eat it with celery sticks, carrots, pepper and cauliflower florets.
• Other nutritious foods include sardines, hummous, cottage cheese, nuts, seeds and virtually all fruits and vegetables. Soymilk is often available in individual servings packaged in cardboard boxes that travel well.