Lunch can present a minefield for working adults. It may mean dining at restaurants that serve gargantuan portions. It may mean eating greasy burgers and salty fries on the fly. Or it may mean bringing an unsatisfying, unhealthy prepackaged lunch to the office.

However, a little planning will ensure you make smart choices when dining out. And it will help you prepare a flavorful, healthy sack lunch for the office.

First, restaurants. They aren't always the healthiest place to eat. Although many restaurants are offering healthy alternatives to fan favorites, many eateries may tempt you with fillers like bread and butter, sugary beverages, or all-you-can-eat specials. Below are healthy tips from the Academy of Nutrition and Dietetics, the American Heart Association, and the USDA:

• Order steamed, grilled, or broiled dishes instead of fried
• Steer clear of all-you-can-eat buffets
• Resign from the "clean your plate club" - when you've eaten enough, leave the rest or bring it home for tomorrow's lunch
• Ask for salad dressing to be served "on the side" so you can add only as much as you want; or top with olive oil,vinegar, salt and pepper for an easy, healthy alternative
• Choose entrees that feature seafood, chicken or lean meat, and avoid fatty meats; if you order meat, remove all visible fat and ask the chef to remove the skin from the chicken
• Ask what kinds of oils foods are prepared with or cooked in; among the most desirable oils are monounsaturated oils, like extra virgin olive oil
• Plan ahead and look for eateries with a big range of menu items; also, scan online menus so you can make smart choices beforehand

You also have options when it comes to sack lunches. They're cheaper than eating out, and you have greater control over what you eat. 

Here are tips for building a better brown-bag lunch:

• Leftovers can make for a great sack lunch; make extra portions in advance
• Make your sandwiches with whole grain breads, such as whole wheat and rye, versus white  
• Ditto for pasta; choose whole wheat pastas and top with a healthy sauce made ahead of time, such as raw tomatoes or asparagus pesto
• Go heavy on the greens and veggies, opting for colorful, nutritious salads that you can top with lean meats such as poultry or pork tenderloin, as well as the previous night's veggies like broccoli, green beans, or roasted sweet peppers
• Avoid bottled salad dressings and make your own, using extra virgin olive oil and your favorite vinegar
• Make large batches of quinoa, grains and dried beans ahead of time; they're a blank canvas for adding healthy items like veggies, nuts, fresh fruit such as apples and grapes, as well as dried fruits

To start off August right, we've collected a batch of healthy recipes below. Serve at home and make extra for the office. You can also get tips from San Francisco Chef Parke Ulrich of Waterbar in our Q&A below. Healthy lunches are just a few pre-planning moments away from better nutrition all day long.