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CHEESE PLOUGHMAN’S
Calorie count: 900 = two-hour bike ride.
A better choice than ham, cheese contains protein along with calcium to boost bones. The salad has plenty of nutrients. Tomatoes contain cancer-fighting substances for example.
Top tip: Go for cheddar over stilton as it contains more calcium. FISH & CHIPS
Calorie count: 1,200 = two-hour run. White fish like cod is a good source of musclebuilding protein and contains vitamins that can help boost immunity, but the batter and oils make them high in saturated fat, linked to heart disease.
Top tip: Eat those peas – good for eye and digestive health. Scampi can be lower in calories too.
FRY-UP
Calorie count: 920 = two-hour swim.
While the calories and fat can stack up, a good breakfast has been shown to stop you snacking later. And ingredients like baked beans provide fibre, while eggs are great for energy.
Top tip: Go for scrambled or poached eggs over fried.
BANGERS & MASH
Calorie count: 850 = three hours’ walking.
While sausages can be packed with fat, they are also a source of protein and contain useful minerals like zinc. This dish is usually one of the lower calorie options compared to other meaty treats.
Top tip: Add some mustard, believed to have cancer-fighting properties.
ROAST CHICKEN DINNER
Calorie count: 1,100 = two hours’ boxercise.
Chicken is a high protein, low-calorie choice, compared to meats like pork, and contains B vitamins for energy.
BRITAIN’S boozers should shun fussy MasterChef-style gastro fare, according to the authors of the new Good Pub Guide, who warn that what punters really want is “good honest grub”.
Millions of us certainly enjoy
Green veg like broccoli can help fight cancer and carrots are packed with vitamin A to boost your skin.
Top tip: Choose chicken over roast beef, lamb or pork as it tends to be lower in fat.
BURGER & CHIPS
Calorie count: 1,300 = two hours on rowing machine.
You won’t get much nutritional benefit from this meal except for some iron in the beef and vitamin C in the chips.
Top tip: Opt for chilli with rice and you could save around 500 calories – or an hour’s run! Kidney beans contain fibre that can help with digestion.
STEAK AND ALE PIE
Calorie count: 1,400 = three-hour bike ride.
The pastry ups the fat and calories while eating too much red meat has been linked with an increased risk of cancer and heart disease. However, steak has lots of iron to keep you energised and zinc which can boost libido.
Top tip: Make sure it’s served with veg on the side to get in one or two of your five-a-day.
CHICKEN TIKKA MASALA
Calorie count: 900 = three hours’ DIY.
The Indian dish has become a pub popping to the local to tuck into a tasty classic dish or a snack.
But from bangers to burgers, which ones are best for your body? Here JAMES MOORE
gives all your favourite pub dishes a health check…
staple. Because curry is packed with spices it has been credited with health benefits like boosting metabolism but creamy sauces increase fat and calorie levels.
Top tip: Ditch the naan bread and save 200 calories – that’s similar to a pint of beer.
PORK SCRATCHINGS
Calorie count: 400 = an hour’s football.
Although high in fats, some of these are beneficial for heart health while a bag of pork scratchings can contain a fifth of the protein your body needs for the day.
Top tip: If choosing nuts instead go for salted over dry roasted which usually contain less salt!
PACKET OF CRISPS
Calorie count: 200 = an hour’s shopping.
Salty with plenty of fat, these nibbles may make you feeling thirsty, meaning you drink more calories in booze!
Top tip: Why not try a pickled egg if it’s on offer – lower in calories and more filling!
TREACLE SPONGE
Calorie count: 500 calories = 90 minutes’ clubbing.
High in sugar with little nutritional benefit, this is purely a treat, but choose custard over ice cream to lower the number of calories.
Top tip: Go for apple pie or crumble. You’ll get the benefit of apples which include plenty of fibre to ease the passage of your meal and immuneboosting vitamin C.