Lunchtime dilemma: Are you really making healthy choices?

Week after week, you toss several days' worth of frozen lunches into your grocery cart. The overflowing freezer at work suggests your co-workers are doing the same. Hey, if the box reads lean, smart or healthy, it has to be good for you -- right? Well, sort of.

"It really depends on the individual person," says Janet Anders, registered dietitian at Fitness Plus in Cape Girardeau. "Keeping these in mind as an emergency lunch is probably better than eating them every day, because the high sodium can add up if you're not cautious."

Sodium serves as a preservative in most prepackaged foods, Anders explains. When calories, fat and sugar are reduced or eliminated to make healthy meals, it's often replaced with more sodium to improve the flavor. And while many frozen meals do contain vegetables, it's rarely a full serving.

If you have high blood pressure, it may be smarter to pack your own lunch so you can control the amount of sodium you're eating. For busy workers on the run, though, Anders believes frozen lunches are a good way to control portions and calories. If you eat them every day, consider that your high-sodium meal and try to cut down on sodium the rest of the day.

"I would encourage variety if you like to use a Lean Cuisine or microwave dinner every day," adds Raina Childers, registered dietitian and nutrition services coordinator at HealthPoint Fitness. Most people who eat these meals tend to pick out their favorites and eat them every day, but Childers says an assortment of proteins, like salmon, chicken and pot roast, is essential each week.

When packing your own lunch, make sure you have whole grains, lean protein and fruits and/or vegetables, says Anders. Lunch is also a great time to up your calcium intake. Most people don't get enough calcium, so she recommends adding low-fat string cheese, low-sugar yogurt or fat-free cottage cheese to your lunch.

Childers notes that many yogurts, even the "healthy" ones, are guilty of adding extra sugar. Still, she believes the benefits of eating yogurt far outweigh the added sugar.

"Yogurt is a great source of calcium and protein," she says.

Hooked on diet soda? Anders says it's not necessarily good or bad for you.

"Technically, it's not adding into your calorie consumption," she says. "But there's not really any benefit other than being a liquid." Research has suggested that the artificial sweeteners used in diet soda may actually make you crave more sweets, says Anders. Remember that water doesn't have calories, either, but it actually contributes to a healthy body.

While it's definitely more difficult to make smart choices at a restaurant, Anders and Childers agree that it's possible with moderation and healthy substitutions.

"If you pack a lunch, you'll have more control," says Childers. "When you eat out you're more likely to lose track because you're not aware of what's in the food you're eating."

For a healthy balance, ask for a side salad or baked potato instead of french fries. Anders warns that many salads are loaded down with cheese, meat and salad dressings, but you can control your intake by asking for a salad without cheese and with dressing on the side. If you crave french fries or a hamburger, split the meal with a friend or take half of it home for tomorrow's meal. These small changes may add a few dollars to your bill, but Anders says they really do make a difference. Overall, half of your plate should hold fruits and/or vegetables, one-fourth should hold protein and one-fourth should hold starches, she notes.

Childers says many chain restaurants and specialty sites, like www.nutritiondata.com, www.calorieking.com and www.chowbaby.com, offer nutrition information for menu items. Browse this information before going to a restaurant, and aim for about 500 calories when eating out. If you walk into a restaurant with a healthy choice in mind, you'll be less likely to go overboard at lunch.

Catered meetings can also be tricky, says Childers, because everyone will probably have the same meal. Ask ahead of time if you can request a separate meal, and limit your intake of doughnuts, bagels or muffins.