LUNCHBOX

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The Independent Online
Alistair Stuart, advertising art director, 40

Large granary bap with Emmental cheese and salad; packet of Walkers crisps; small pot of fresh fruit salad; bottle of mixed fruit juice drink with added vitamins

According to Juliette Kellow, state registered dietician and associate editor of Slimming magazine, such a meal would have given Alistair 1,075 calories, of which 12 per cent came from protein, 38 per cent from carbohydrates and 38 per cent from fat, of which 19 per cent are from saturates.

"Intakes of both total fat and saturates are on the high side, with most of the fat in this meal being provided by the butter, cheese and crisps," says Juliette. "To keep healthy, most people should aim to have less than one-third of their calories from fat and one-tenth from saturates. Having the bap without butter would bring fat intakes much closer to these healthy eating guidelines."

She added that the meal did contain a good amount of fruit and vegetables - we should be aiming to have five servings of these foods every day. "The good intake of fruit and vegetables, together with the granary roll, also contributed significantly to the excellent fibre content of this meal. Healthy eating guidelines recommend that we should have on average 18g of fibre each day, and this meal alone provided 11g.

"The vitamin C intake of this lunch is also extremely good, mainly due to the fruit juice and fresh fruit salad.

"The meal is rich in calcium, one of the main minerals needed to keep bones healthy and strong. Most of the calcium was provided by the Emmental cheese [which] ... together with the butter also contributed to the good amounts of vitamin A in the meal. Emmental cheese is slightly lower in fat than some hard cheeses ... and so is a good choice if you're aiming to cut down on the amount of fat you have in your diet".

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