Unsure how healthy your lunch is? Then you need to read these tips

Choosing what you want to eat for lunch can be a daily struggle. 

These days, it's safe to say we're all health conscious, but some lunch options that appear to be on the lighter side, can add up to the same amount of calories as a burger. 

But fear not! We have top tips from the experts at Safe Food that will have you eating right in no time. 

Top Tips

  • Watch your bread! Ask for sandwiches to be made on two slices of bread from a regular sliced pan (deli slices of bread can be twice as thick as regular slices). Go for wholegrain bread whenever you can. Rolls and baguettes can be very heavy – wraps are a lighter option.
  • Go for ‘low-fat’, ‘low-calorie’ or ‘healthy option’ sandwiches where you can.
  • Many sandwiches, rolls and salads contain hidden ingredients. Check the label for the calorie, fat and salt contents so that you’re not misled.
  • The ultimate healthy sandwich is made from wholegrain bread, lean meat, poultry or fish, plenty of salad vegetables and a tablespoon of low-fat dressing.
  • If you put spread or mayonnaise onto your bread slices, then try not to have any more mayonnaise or dressing in the sandwich filling.
  • Have some fruit or a low-fat yoghurt after your sandwich for a really tasty lunch.

Healthy Choices


  • Chicken or turkey breast without skin
  • Roast beef or lean ham
  • Tuna, prawn, salmon or crab meat without mayo
  • Egg, Quorn slices, couscous or tofu wraps
  • Low-fat cheese or cottage cheese
  • Low-fat dressing, low-fat spread, low-fat mayonnaise, mustard or ketchup
  • Extra salad for fibre and bulk
  • Wholegrain bread, Granary bread, pita bread or tortilla wraps



  • Tomato-based salad
  • Low-fat coleslaw
  • Low-fat hummus, salsa or yoghurt dips with freshly cut vegetables
  • Pasta, rice or noodles with salad
  • Sushi


Extras, treats and snacks

  • Broth type soups
  • Low-fat yoghurt 
  • Probiotic drinks or yoghurts
  • Fruit, fruit salad
  • Low-calorie cereal bars
  • Rice cakes
  • Low-fat rice pudding or custard
  • Yoghurt-based smoothies


Where to go easy…


  • Bacon, sausage, cheese, coleslaw or a mixture of these
  • Processed meats such as salami, pepperoni or corned beef
  • Any meat with skin or visable fat
  • Mayonnaise, oil-based dressing, butter or full-fat margarine
  • Large rolls, white bread, cheese baguettes or oily breads like focaccia
  • Crumpets, croissants, muffins or stuffed breads



  • Potato salad or coleslaw
  • Cheese
  • Croutons


Extras, treats and snacks

  • Chocolate bars (if you must, go for a treat-sized bar)
  • Cream or ice-cream desserts
  • Cakes, buns or tarts
  • Full-fat custard or puddings
  • Sweets, toffees, crisps
  • Muffins, danishes, biscuits
  • Fizzy drinks, milkshakes, cream-based coffees