LUNCH CRUNCHER

How to make your calories go further

A FILET-O-FISH and small fries slips down in a few bites, whereas, for the same calories, the second lunch of sardines on toast accompanied by a salad, packet of French Fries crisps and an orange is much more substantial.

Sardines are an oily fish, rich in heart–healthy omega 3 fatty acids (unlike the hoki in the Filet-o-Fish, which is a white fish so has negligible omega 3s). Sardines also provide anaemiaprotective iron, zinc for a healthy immune system and calcium for strong bones. The second lunch also counts as two of your five a day, too.