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Lunch:

What you choose depends on where you're eating but you can always make a healthy-eating switch without anyone guessing that you're on a diet.

The sandwich shop: You may think that cheese and pickle sounds pretty healthy but it's full of saturated fat, contains 60 per cent of your safe intake of salt for the whole day and two teaspoons of sugar. You'd have to go swimming for an hour to burn off the calories.
Switch: Go for a wholemeal pitta bread filled with houmous and salad. It contains just two thirds of the calories of the cheese sandwich, half the salt and one third of the fat. It also provides you with lots of fibre and twice as much iron as the cheese and pickle.

The burger bar: Burgers, fries, apple pies and cola are all disastrous for your diet. A meal like this will provide almost half your calories for a whole day and would take you six hours of fast walking to burn off. This meal also contains a whole day's safe amount of fat and salt.
Switch: Have a fish burger instead but hold the tartare sauce. You can have a small portion of fries but add a piece of fresh fruit and a cup of tea or coffee or mineral water instead of the fizzy drink. This will give you less than half the calories and half the fat of the burger meal as well as giving your body plenty of essential iodine and vitamin C.

The canteen: Shepherd's pie is a firm favourite with men but it contains lots of fat and usually a whole day's dose of salt in a portion.
Switch: Fish pie for the same amount of protein, three-quarters of the calories and only a third of the fat - none of it saturated.

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