![]() ![]() When shopping, it’s a good idea to pool resources with your friends so you can buy and cook in bulk. This could save £800 a year, according to the Office for National Statistics. We know many students are strapped for cash One of the easiest ways to save is to swap expensive takeaways for home-cooked food. Pack your lunch in style with the Diabetes UK online shop Keep butter off the table, so you’re not tempted to add extra fat to daals, subjis, chapattis or parathas.Use a vegetable-based spread on top of rotis instead of butter or ghee, and try spreading it on alternate ones only to cut back on the amount of fat you use.Olive, sunflower and rapeseed oils are good choices. Measure out small amounts of oils high in unsaturated fat instead of ghee when making dough for rotis or leave out the fat altogether.Make khichdi with less rice and more mung – and add as little oil or ghee as possible.Whichever type of dhal or beans you cook, it’s healthier if you cook them in a little bit of oil that’s high in unsaturated fat – such as olive, sunflower or rapeseed oil – instead of cooking it in a lot of oil or ghee.Stir-fry vegetables instead of cooking them in an oily curry.Choose brown basmati rice instead of pilau or fried rice.Try these simple swaps for a healthier lunch. Use leftover veg from the night before and add chopped chicken or turkey, tinned fish, cheese, eggs or pulses to make a tasty salad. Fillings could include:įor a change from bread, include pasta, rice, quinoa or couscous. Why not also try making your own sandwiches the night before. Tortilla stuffed with chicken and salad.Sweet potato soup – take in a food flask.Here are some recipes from our recipe finder that are quick lunchtime staples. However, if you want to lose weight take into account the extra calories they contain and adjust your diet during the rest of your day accordingly. These are healthier options compared to chocolate, biscuits and sweets. As an occasional treat malt loaf, a slice of fruit loaf, scone or teacake could be enjoyed particularly if you know you will be active and do not need to lose weight.Bring in a few and keep on your desk to help you meet your five a day. Try different types to add variety to your lunch. Fruit is always a good idea for desserts.That way you won't be tempted to reach for the office biscuits. Pack a few bread sticks, carrot batons, sticks of cucumber, peppers and reduced-fat hummus for a tasty snack.To add crunch, add a few chopped nuts or seeds. Bulk out wraps, bagels and sandwiches with salad veg. Pop a variety of breads in the freezer so you can vary your lunchtime meals. ![]() Open sandwiches reduce calories and fat by using half the amount of bread.Make your own and cut out even more fat by using less spread. Try a ham salad sandwich instead of a club sandwich to save 135Kcal and 16g of fat.Choose a two-finger chocolate wafer biscuit, rather than a standard chocolate bar, and save on both fat and calories.Cut back on fat by choosing baked crisps as a healthier alternative to fried.Swap a canned drink for a diet version and save around six tsp sugar.Whether you take your lunch to work or eat on the go, here are some top swaps and ideas for healthy, balanced lunches. Here are some ideas for cheap and easy tips for students, packed lunches on the go and simple swaps for South Asian recipes. protein-containing food (lean meat, fish, eggs and beans).starchy carbs (bread, pasta, rice, potatoes).By choosing something from the four main food groups at each meal you can be sure your meals are healthy and well balanced. With a little planning you can look forward to your packed lunches and enjoy a tasty, nutritious meal rather than a dried out sandwich. ![]()
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