Whether you buy your lunch from a sandwich shop, local takeaway, Chinese food, café, supermarket or work canteen, or make your own, the good news is that there are plenty of healthy lunch options available.

At the sandwich shop:

    * choose brown or wholemeal bread in thick slices or rolls, if available
    * go for a sandwich that contains salad and ask for extra, if you can
    * if the sandwich is made to order, you could ask for no butter, spread or mayonnaise, or just a small amount
    * if you do have mayonnaise, ask for a low-fat variety, if available

Low-fat sandwich fillings include lean meats such as ham, beef and turkey, chicken without the skin, tuna, hard-boiled egg, cottage cheese and low-fat cream cheese. Many hard cheeses are high in fat, but Edam, Emmental, Gr ... Read more »