LUNCH CRUNCHER

How to make your calories go further

SWAPPING pasta for noodles and courgetti, gives you a salad that looks and feels similarly substantial, but with calories to add malt loaf and nuts.

The replacement lunch is more filling and provides one of your five-a-day, plus an eighth of your daily intake of anaemia-protective iron (from the nuts).

The second lunch is also higher in fibre (20 per cent of the recommended 30g a day) and a good source of monounsaturated fats that help lower cholesterol.