For most of us, lunches can be the downfall of otherwise healthy diets.

You're not at home, you're in a hurry, and that often leads to fast food or other bad choices. But a little planning is all it takes to safely navigate the lunchtime land mines.

Start by keeping your pantry stocked with healthy choices, especially if you tend to shop just once or twice a week. Buy whole-grain breads and tortillas, low-fat (and low-sodium) luncheon meats, as well as plenty of fruits and vegetables.

Prepare lunches the night before, or at least have a game plan for how and when you will do it in the morning so good nutrition doesn't get sacrificed as you rush to get out the door.

Make small changes in what you bring. For example, for sandwiches use a little less cheese, substitute low-fat mayonnaise and bulk them up with leafy green and thinly sliced vegetables. Low-fat ricotta cheese can pair with mayonnaise to make a creamy spread with less fat.

Jarred roasted red peppers, flavorful eggplant spreads and hummus are other easy ways to slip in healthy foods.

Skip the dessert, salty treats and sweet drinks. For adults and kids, otherwise healthy lunches often fall apart with a bag of chips, a soda or a massive cookie. Save these for occasional treats, not daily indulgences.

Instead, try to include some vegetables, and perhaps a piece of fruit for dessert.

When eating out is inevitable, make smart choices. At delis, ask for low-fat meats, less cheese, more vegetables, and go easy on the mayonnaise or avoid it altogether. Try to avoid salads that have lots of mayonnaise or gobs of oily dressing.

At salad bars, stick to the leafy greens, cut vegetables and fruits.

If you do end up at a fast-food restaurant, ask to see the nutritional data on their meals to make it easier to choose.

Of course, making a healthy dinner that gives you leftovers for the next day is one of the best ways to go. An example:

MEDITERRANEAN TUNA SALAD

For the dressing: