No matter how healthily you try to eat, your plan can be derailed when you’re out and about. Whether it’s for work or pleasure, cafés, fast food restaurants and bars are a haven for calorific food. However, there are ways to avoid the calories and still enjoy your lunch. So here are some tricks to bear in mind…
Coffee shops seem to be everywhere these days, enticing you in with tempting smells and the promise of a place to rest your legs. Next time you decide to pop in for a ‘quick’ coffee, or a well earned sit down, remember that muffins can easily pack in an astonishing 500cals and 26g of fat. You would be better off buying a standard-sized plain croissant with 250cals (share it if it’s a bumper sized one and avoid the luxury almond types, which pack 480cals each).
When you’re out and the only option is fast food lunches, this doesn’t have to just mean burgers, fries and milkshakes – which, incredibly, notch up around 1,300 calories and 60g of fat and can definitely lead to a Super Size You.
Opt instead for a Subway Turkey breast with ham at 290cals, a Burger King Hamburger, also 290cals, or a portion of fish and chips. Believe it or not, splitting a small cod in batter and a potion of chips with a friend will keep your intake down to around 320cals each.
Usually the more ‘back to basics’ you go, the better. A roast chicken lunch has around 500cals, while a big ham salad has about 400cals. Both make much better choices than a ploughman’s with a pork pie (800cals) or a shepherd’s pie and chips (1,077 cals).
A ‘Full-Monty All Day Breakfast’ can give you the equivalent of two meals worth of calorific intake, packing in 1,200cals in one go. Instead, go for scrambled eggs with grilled tomatoes at 420cals and 29g fat. Alternatively, choose grilled mushrooms with grilled lean bacon (250cals) or simply a large serving of baked beans on toast (355cals).
Teenagers are particularly keen on fast food, and often meet in cafés and burger joints. Click here for five ways to get them to eat out healthily.