The
problem with convenient bought lunches is that they can be high in unwanted fat
(especially saturated fat), sugar and salt, as well as nutritionally deficient
in things like fibre and good quality protein. So when choosing your lunch,
keep the following in mind and choose wisely:
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For a low-calorie lunch, look for 450Kcal or less per
meal.
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Remember that ‘Low Fat’ means 3g fat or less per 100g.
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Low saturated fat = 1.5g saturates or less per 100g.
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High protein means that at least 20% of the calories
need to come from protein.
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High fibre = at least 6g fibre per 100g.
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Low salt = 0.3g salt or less per 100g, or 140mg of
sodium or less per 100g.
HEALTHY OPTIONS
Here
are some healthy options to consider:
Nandos Vitality Meal
(Grilled
chicken breast, flame-grilled mealie and regular salad)
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Low-calorie: Only 345Kcal per meal.
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Low fat: 6.1g per meal (1.1g per 100g) – without added
salad dressing, though!
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Low saturated fat: 1.4g per meal (0.2g per 100g).
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High protein: 6.3g per meal (40% of calories come from
protein).
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Low salt: 99mg sodium per 100g.
Woolworths Sushi Mini Combo 2 Go
(Prawn
Nigiri, Rainbow Roll, Cucumber, Mayo, Sesame Seed Maki, Wasabi, Pickled Ginger,
Soya Sauce Sachet)
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Low-calorie: Only 106Kcal per meal.
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Low fat: 3.3g per meal (2.3g per 100g).
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Low saturated fat: 0.4g per meal (0.27g per 100g).
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Low salt: 173mg sodium per meal (120mg sodium per
100g).
Woolworths Chicken Salad & Fat-free Cottage Cheese Sandwich 2 Go
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Low-calorie: Only 374Kcal per meal.
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Low fat: 6.5 g per meal (2.5 g per 100g).
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Low saturated fat: 0.6g per meal (0.4g per 100g).
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High protein: 27.7g per meal (30% of calories come
from protein).
Kauai Thai Chicken Salad (without dressing)
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Low-calorie: Only 279Kcal per meal.
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Low fat: 7g per meal (les than 3g per 100g).
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Low saturated fat: 1g per meal (less than 1.5g per
100g).
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High protein: 29g per meal (less than 30% of calories
come from protein).