A proper meal should ideally include:

• one portion of carbohydrate
• one portion of protein
• a calcium-rich food
• fresh fruits and vegetables

advises Guglielmo.

Select an ingredient from each category to create a well-balanced mid-day meal.

Protein:  tuna, turkey breast, lean deli ham, lean roast beef, hummus, low-fat sliced cheese, plain yogurt, cottage cheese, hard boiled egg, peanut butter, fat-free or low-fat refried beans, roasted chicken, tofu, salmon, and black beans.

Carbohydrate:  100% whole wheat bread, multi-grain bagel, pita, tortilla, English muffin, roll, brown rice, whole wheat pasta, fortified whole-grain cereal, quinoa, and rye bread.

Fruits and Vegetables:  carrot and celery sticks, red pepper slices, cherry/grape tomatoes, lettuce, green salad, broccoli florets, spinach, radishes, zucchini, avocado, grapes, orange, banana, apple, pear, peach, plum, and raisins.

Calcium: Organic yogurt, goat cheese, cubed cheese, tzaki (greek yogurt mixed with grated cucumber, garlic and salt). cottage cheese, cheese sticks, and milk.