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Pack
in lots of fruit and veg
Include at least two portions with your usual sandwich or jacket
potato. Try a bowl of salad and a banana, carrot sticks and a few
dried apricots or a carton of unsweetened fruit juice and some
tinned peaches or pears. |
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Don’t forget your starchy staples
To give you energy that will see you through the afternoon, be sure
to include some starchy carbohydrates with your lunch. For some
variety try choosing different breads, such as granary bread,
wholemeal bagels, wraps or pitta bread. Pasta, rice or potatoes are
other good sources of starchy carbohydrates. |
 |
Healthy fillers
Use lean meat like pork, beef, chicken or turkey (without the skin)
or fish like sardines, mackerel or tuna. Great protein sources for
veggies include low fat hummus, hard boiled eggs, bean paté or
unsalted nut butters. |
 |
For
healthy bones and teeth
Include some dairy foods like a yoghurt, fromage frais or milk. Or
how about a tasty jacket potato topped with low fat cottage
cheese and a salad? Opt for low fat varieties whenever possible,
like semi-skimmed or skimmed milk to keep saturated fat to a
minimum. |
 |
Up your fibre intake
Choose wholegrain bread, rice and pasta and include salads and dips
with beans and lentils to help you to include more fibre in your
diet. It’ll help to keep your heart and digestive system healthy
and fill you up too, making you less likely to snack on unhealthy
foods during the afternoon. |
 |
Limit
fatty and sugary foods
Swap your fatty and sugary snacks for fresh fruit – keep it in a
bowl on your desk to remind you to eat it. |
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Drink
up
Have a drink with your meal, but go for water or unsweetened fruit
juice rather than sugary, fizzy drinks. |
 |
Leftovers from last nights dinner?
If you’ve spent time cooking a healthy evening meal, don’t throw
away the leftovers. Cooled and stored in the refrigerator
overnight, options like pasta or soup make a great lunch for the
following day. |
 |
Finally...keep a check on the label
Remember to check food labels if you're buying
your lunch. It’ll help you make healthier choices in terms of fat,
saturated fat, sugar and salt. |
