Your lunch could be packed full of hidden calories. 


Don't worry -  there are simple steps you can take to reduce the calories you consume,   satisfy your hunger and keep you going for the rest of the day.....

Slim down your sandwiches
Aim for 10g proteins per 100g.

Keep fat below 3g per 100g.

Choose unprocessed bread.

Don't opt for a sugar-rich filling such as chutney or sweet chilli.

Avoid any mayonnaise-loaded filling

Stock up on Soups
Choose soups with mostly vegetables.

Look for 'no added sugar'.

Look for 'no hydrogenated fats'.

Aim for a protein content of 10g per 100g.

Aim for carbohydrates below 10g per 100g.

Sidestep that Saucy Salad
Avoid sugary or cream dressings.

Try to find salads with mono or poly unsaturated fats.

 Choose salads with darker leaves

Get salads with a decent protein content i.e. 10g protein per 100g

Wrap up your Wraps
Avoid sugar- rich filling such as chutney or sweet chilli

Buy/make wraps with lots of vegetables.

Avoid mayonnaise.

Aim for a decent protein content with 10g protein per 100g

Avoid a Pasta Disaster
Aim for 10g proteins per 100g

Keep fat below 3g per 100g

Aim for carbohydrates below 10g per 100g

Avoid cheese and bacon pastas.

Add dark salad leaves if you can.

Useful Sites and Books

  'The GI Diet:  The Easy, Healthy Way to Permanent Weight Loss' by Rick Gallop.  Click here for details

'The Food Doctor Ultimate Diet:  Changing the Way You Eat for Good' by Ian Marber.  Click here for details

The BBC website has extensive information on diet.  Click here to visit website

The Food Standards Agency website offers comprehensive info on all aspects of a healthy diet.  Click here to visit website

Source: Informed Women