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Fittest Loser Tip of the Week: Packing healthy lunch

Eating out can be a quick and easy lunchtime solution during busy workdays, but that convenience comes at a cost. Many fast food options are low in nutrients and high in empty calories. Luckily, a little planning goes a long way, and you don't need to spend a lot of extra time planning and packing healthy lunches for work.

A salad or sandwich can be prepared in just a few minutes the night before. When preparing a salad, be sure to pack the dressing separately so the lettuce doesn't get soggy!

To make a healthy and filling sandwich, use hearty whole grain bread, and focus on combining a variety of vegetables with lean protein. Skip the mayo as it packs 94 calories per tablespoon and use a healthier spread instead. Avocado spread is only 29 calories per tablespoon; Dijon mustard is 15 calories per tablespoon and olive tapenade is 25 calories per tablespoon.

And don't forget to bring a snack, such as an apple, in case you become hungry later.

Look out for more weekly wellness tips from Assurance, a proud sponsor of the Fittest Loser.

• Jill Micklow is a Wellness Consultant on the Employee Benefits team at Assurance, a Top 50 U.S. insurance brokerage headquartered in Schaumburg, IL. She brings Assurance's passion for "minimizing risk and maximizing health" to clients nationwide by helping identify specific health and wellness goals and then tailoring wellness programs for short and long-term success.

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