Island Life Magazine Ltd August/September 2012 | Page 125

FOOD
muffins and croissants for scones, bagels and

cheese, mozzarella or strips of lean ham for

currant buns; chips or creamy mashed potatoes

protein options lower in saturated fat.

for potatoes that are baked or boiled, and

Pre-packed salads often have a nutrition

cakes, chocolate or creamy puddings, biscuits,

information panel on the label so you can check

sweets and ice cream for fruit salads, sorbets

how much total fat, saturated fat and salt they

and low-fat yoghurts.

contain. Go for salads that are lower in fat,

You can also look out for dishes highlighted
on the menu as healthier options. Remember

especially saturated fat and salt (or sodium).
For lunch sandwiches choose brown

an average woman needs around 2,000

or wholemeal bread; look at the nutrition

calories a day, and an average man needs

information; have your sandwich without butter,

around 2,500 depending on how active you are,

spread or mayonnaise, or have a small amount

and if you can't tell from the menu how a dish is

and go for low-fat mayonnaise, and go for a

cooked then you can always ask.

sandwich with salad in.

Fruit is an especially good choice and can

If you prefer hot food for lunch, you can still

count towards the recommended five daily

make healthier choices. Baked potatoes are a

portions of fruit and vegetables. Fruit that is

good lunchtime choice, but cut out the butter

baked into puddings such as rhubarb crumble

or use low-fat spread. Healthy fillings include

also counts towards your five fruit and veg

baked beans, cottage cheese and ratatouille.

portions. For a healthier pudding, choose

Pasta can be a healthy choice, but avoid

fruit-based puddings instead of puddings with

dishes with a creamy or cheesy sauce, or

cream or chocolate fillings.

mixed with lots of oil, because these can be

Many of us eat lunch on the go, whether it’s

high in fat. Tomato or vegetable-based sauces

from a sandwich shop, cafe, supermarket or the

are a healthier choice and will count towards

work canteen, but it is often healthier and less

your recommended five daily portions of fruit

expensive to make your own lunch, and you

and veg.

know exactly what's in your lunchbox.
Salad can make healthy, filling and tasty

Soups can also help count towards your five
portions if they contain vegetables. Try a soup

lunch on the go, and salads that contain some

with chunky vegetables, and to make it a filling

starchy foods such as rice, pasta, potatoes or

meal add a wholemeal bread roll. So eat well,

couscous are more filling. Add grilled chicken

but eat healthy!

(without the skin), prawns, sardines, cottage

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