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, Gruyère and mozzarella are lower-fat options.
Baked potatoes are another good lunchtime choice, but it's better to
leave out the butter, or just have a tiny bit. Healthy fillings include
baked beans, cottage cheese and ratatouille. Try to steer clear of
ready-mixed fillings that contain lots of mayonnaise because these can
be high in fat.
If you work in an office, it's tempting to snack or having a takeaway
during those long afternoons at your desk. And this is often when
people reach for fatty and sugary foods, such as biscuits, crisps and
chocolate. If you're prone to snack attacks, try stocking up on some
healthier choices such as fresh fruit, a handful of dried fruit,
currant buns without icing, scones, fruit loaf or a low-fat yoghurt.