The Bermuda Dieticians' Association is beefing up awareness on healthy eating habits and choices this month.

With March celebrated as Nutrition Month, Body & Soul will feature weekly advice from one of the registered dietitians on staff at King Edward Memorial Hospital.

This week Kelsey McLenaghan-Chhuon gives tips on how to lunch more economically.

Taking your own lunch to work not only saves money but is usually much healthier.

When eating out we're often faced with unhealthy choices and supersized portions often consuming up to 50 percent more calories.

When you pack your own lunch, you control the quality and quantity. Take a peek at the Food Guide Pyramid (www.myfoodpyramid.gov) and start building healthy meals in accordance to its guidelines.

Be sure to include something from each of the five major food groups: whole grains, vegetables, fruits, reduced fat milk products and varying types of meat and alternatives such as poultry, fish, beans, peas, nuts and seeds.

Tired of sandwiches?

• Last night's dinner, spaghetti & meatballs, hard boiled eggs, cereal or anything you enjoy at breakfast, lunch, or dinner, at home can be "brown-bagged".

Leftovers are a great way to simplify a lunch. Don't waste food.

• Extra servings made at supper can be portioned out for lunch the next day. Add leftover vegetables from dinner to a pasta dish, make a veggie burrito or omelette, or throw them into a soup or leftover spaghetti or pizza sauce.

• Keep a bag of colourful frozen vegetables in the freezer at all times and add to leftover brown rice, or whole-wheat pasta. Pair with lean meat of your choice.

• Shredded carrots, wedged tomatoes, cucumber or green pepper strips, corn niblets, unsalted nuts and seeds such as walnuts and sunflower seeds can be used for fast, nutritious garnishes.

• Vegetarian proteins such as tofu, beans, and lentils are extremely versatile, economical meat alternatives. Use tofu in stir fries or add to salads.

• Try canned beans on whole grain toast, with a tossed salad and a cold glass of soy milk.

• Dried or canned black beans, chick peas, and lentils can be used in soups, stews or salads. Rinsing beans before use can remove up to half the sodium.

• Prep in bulk. A large batch of chili, soup, Hoppin' John, or macaroni and cheese can be frozen in individual portions.

• Portion-controlled items such as frozen meals and canned soups topped up with a salad or fresh piece of fruit fruit bought in season or in bulk equals extra cost savings.

For label reading tips, visit the Food & Nutrition Section at www.gov.bm to ensure selection of lower fat and lower sodium convenience foods.