Dried Fruits

Dried fruits often contain added sugar and oils, making them more like candy than a nutritious snack. Seek out unsweetened varieties or make your own with a kitchen dehydrator. Freeze-dried fruit is another option. Most are made without added sugar and can satisfy a craving for crunchy foods.

Prepared Granola

Buying granola at the store requires a close look at the nutrition label. While it may contain fiber-rich ingredients like oatmeal, a small serving can also be loaded with calories, saturated fat, sugar, and sodium. Try making granola at home. You can control the oils and added sugar and improve the nutrition. (Try this easy Apple, Banana, and Peanut Butter Granola.)

Salty Soups

Soups have long been a light lunch staple. They can be filled with nutritious ingredients like beans, vegetables, and lean meats. Unfortunately, they can also be loaded with sodium. Some canned versions contain as much as 700 milligrams per serving. Keep your soup healthy and make a large pot on the weekend to eat throughout the week. Use unsalted ingredients, then add salt, herbs, and spices to taste. (Try this Spicy Basil Lemon Gazpacho.)

Loaded Salads

Nutritious salads can easily be ruined by toppings and dressings. While a sprinkle of cheese or nuts can enhance the flavor, a heavy-handed addition of meats, dried fruits, seeds, croutons, and cheese can send the calories, fat, and sodium soaring. Start with healthy greens like romaine, arugula, spinach, or baby kale. Add vegetable toppers like broccoli, bell peppers, and red onions, along with a small amount of meat or cheese. A dressing with heart-healthy olive oil will help you absorb vitamins from the vegetables. Combine it with flavored vinegar to add plenty of flavor without saturated fat and excess sodium. (Try this Mixed Green Salad with Cranberry Dressing.)

Sandwiches and Wraps

These lunchtime favorites often contain loads of deli meats, cheeses, and dressings, all surrounded by thick slices of bread or extra-large tortillas. It’s no surprise that some can have as many calories, as much fat, and as much sodium as a burger. For a healthier option, go easy on the meat and cheese and load up with vegetable toppings. Choose mustard or yogurt-based condiments over mayonnaise and cream-based sauces. (Try these Chicken Wraps with Creamy Olive Dressing.)

Flavored Yogurt

Fruit is a great addition to yogurt, but not when it contains added syrups and artificial flavors. Sweetened, fruit-flavored yogurts can be loaded with added sugars. Buy plain, natural yogurt and add fresh fruit, honey, or all-fruit jam for a treat that is more of a healthy snack and less of a high-sugar dessert.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.