A few years ago, my husband started complaining that he was gaining weight. He decided, since his wife is a dietitian, he’d ask me what to do. Smart man.

I told him to pack his lunch. He likes to take clients out to lunch, but those meals add twice as many calories and salt as a meal fixed at home.

Just like my husband, the average American eats two out of three meals a day away from home.

So how can you cut the salt and fat out of your lunch meals? Here are some lunchbox tips for you.

Breads. Whole grain breads add a nutty flavor and have lots of nutritional pluses. Try artisan bread for a chewier texture or the added flavor of roasted onions or fresh herbs.

Veggies. Tomatoes, cucumbers, radishes, bell peppers, onions, water chestnuts, celery, shredded carrots or apples add crunch and flavor. Try red leaf lettuce, Romaine or even arugula for a change.

Spreads. Try low-fat mayonnaise or go easy on the regular version, and add a teaspoon of lemon or orange zest for flavor. Instead of mayo, use fresh or dried herbs added to yogurt or a new type of mustard. Most are low in sodium and fat.

Tasty sandwich fillings

Egg Salad
Yield: 3-4 sandwiches.
Mix together:

• 3 hard cooked eggs (smashed with a fork)
• 2-3 tablespoons mayonnaise
• 1 stalk celery, diced
• ¼ teaspoon dry mustard
• 1/8 tsp. paprika

Meat Salad Filling
Yield: 4 sandwiches.
Mix together:

• 1 cup leftover cooked meat or poultry, chopped
• 2-3 tablespoons mayonnaise
• ¼ cup green onion, chopped
• ¼ cup celery, chopped
• Pepper, to taste

Cream Cheese Spread
Yield: 4 sandwiches.
Mix together:

• 8 ounces cream cheese, softened
• ¼ cup chopped walnuts or pine nuts
• ¼ cups dried cranberries, chopped
• ¼ teaspoon dried tarragon or 1 T fresh tarragon

Other sandwich alternatives

• Roast a turkey breast, pork loin or beef roast and slice it when it is cold.
• Bake or poach salmon, or any fish, and chill.
• Bake a meatloaf to slice for sandwiches later.
• Bring back the old standby, peanut butter and jelly. Or try almond butter, cashew butter, quince jam or something new to you.
• Combine low-fat cream cheese and pineapple.
• Try hard cheese with sliced apple or sliced green pepper.
• Use up extra cold meats, fish and vegetables in homemade pasta salad or rice salad. Avoid boxed or dried salad packages.

Find out more tips at at Northwest Kidney Centers’ eighth annual Kidney Health Fest for African American Families on June 5.

This free event features health screenings, entertainment and healthy food samples made by local celebrity chefs. Northwest Kidney Centers’ dietitians will have a booth with ideas for healthy, low-fat meals.

This Kidney Health Fest runs from 9 a.m. to 2 p.m. at Van Asselt Elementary (formerly the African American Academy), 8311 Beacon Ave. S. All are welcome.

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.