Deli

BREAKFAST COMPONENTS

Jane Brody's Good Food Book and the Goldbeck's The Good Breakfast Book outline several important components for a good breakfast, including:

• Protein
Ideally, your breakfast should contain about a third of your daily protein needs. Choose from soy products, dried beans, eggs, cheese, milk and milk products, nuts, seeds, whole grains and cereals, or other sources.

• Fresh fruit or fruit juice
Fruit is an excellent way to stimulate the appetite and the digestive system, and it also provides valuable vitamins and minerals. Fruits containing vitamin C, such as oranges, grapefruit, strawberries, or canteloupe, are a wise choice. Choose fresh whole fruit over juice for maximum vitamin content.

• Carbohydrates
Carbohydrates, especially complex carbohydrates such as whole grain breads, whole grain cereal, or an oatmeal muffin, help provide the body with immediate energy.

• Fiber or bulk-forming foods
These help stimulate the digestive tract. Good sources of fiber include whole grain cereals and baked goods, dried beans, fresh fruit and fresh vegetables.

• Mineral-rich foods
Choose breakfast foods which offer an abundance of minerals, including calcium (some sources include dairy products, dried beans, sesame seeds, almonds, oats, dried figs, and blackstrap molasses), iron (some sources of iron include egg yolk, dried beans, watermelon and prunes), and potassium (foods rich in potassium include bananas, melon, nuts and seeds, oranges, and cocoa). Breakfast foods to avoid include high-fat foods, rich sauces, foods which are heavily spiced or highly sweetened. These tax the digestive system and tend to weigh you down rather than invigorate you.

LUNCH-PACKING GROCERY LIST

Your lunch-packing efforts will go much more smoothly if you have a supply of natural foods basic on hand, including:

Sandwich builders

• For the outside: Whole grain breads, pitas, bagels, English muffins, whole grain hot dog or hamburger buns, tortillas, rice cakes, and crackers.

• For the inside: Cheeses, natural meats, nut and seed butters, fruit spreads, hummus, refried beans, canned beans and more.

• Add-ons: Lettuce, tomatoes, onions, sprouts, and other favorite sandwich veggies, sunflower seeds, chopped nuts, pickles, olives, and a variety of salad dressings or spreads, mustards, vinegars, and seasonings.

And on the side

• Tortilla chips, potato chips, cheese puffs, corn chips, carrot chips, pretzels, crackers, trail mixes, popcorn, mini rice or mini popcorn cakes, pickles, organic raw vegetables and fruits, a selection of canned fruits and fruit sauces, puddings, instant meals, soups-in-a-cup, and high protein food bars.

Desserts

• Whole wheat or fruit juice-sweetened cookies, fruit bars, fruit leathers, yogurt, dried fruit, trail mix and granola bars.

Juices and beverages

• Fruit juices (in quarts for the thermos, or single-serve aseptic packs for convenience), bottled waters, soy milks, and rice beverages.