Fat and sugar, sandwiches, quiches, burgers, calories

The problem with café, canteen or takeaway lunches is that most of the are too high in fat or sugar - or both. And remember that many low-fat or reduced sugar options can add up to a high combination of fat and sugar when you combine them in a meal deal!

Examples:
1 cheese panini + piece of cake + carton of fruit juice = 891 kcal
1 quiche + 1 full-fat fruit yoghurt + can of fizz = 800 kcal
1 double hamburger + 1 portion fries + medium coke = 1 090 kcal
1 non-lean meat sandwich + 1 pastry + coffee with milk + sugar = 850 kcal
1 tuna, potato and mixed salad + bread roll + muffin + bottle of water = 950 kcal 


Be careful to go for foods that are low in fat and don't contain too many rich ingredients (sausage, salami, paté, cheese, etc) and reduce the amount of simple sugar you eat (biscuits, cakes, fizz and white bread).