Not-so-guilty pleasures
SHEPHERD’S PIE
Lamb tends to be fattier than beef, but it is high in protein and iron. The saturated fat in the butter is a risk for your ticker too.
Use lean versions of minced lamb or swap it for minced turkey. You could trade half the amount you usually include for some lentils to cut the fat.
Add extra veg, such as grated carrot, into the sauce to boost your nutrient intake. Mash your potato topping with semi-skimmed milk or a low-fat spread.
FISH AND CHIPS
While relatively high in salt and calories, you might be surprised to discover that deep-fried fish and chips has, on average, less than 10% fat per portion – that’s less than pizza or a curry.
You’ll also get vitamins B and C plus iron, zinc and calcium.
Ask the chippy to hold the salt, add mushy peas for fibre, and leave some fried batter to one side.
BANGERS AND MASH
Sausages are often high in saturated fat as well as salt, which is linked to high blood pressure and our risk of heart attacks and strokes. Buttery mash adds to this count too.
Go for lower fat or veggie bangers to reduce the fat content, and grill rather than fry them to avoid adding fat from cooking oil.
Use olive oil rather than butter in your mash or make it with sweet potato – full of immune-boosting beta carotene and vitamin C.
BAKED BEANS ON TOAST
Half a 400g can of baked beans counts as one of your five-aincreases day, partly because of the tomato sauce. Beans are full of fibre for good gut health and protein.
They’ve been linked to helping you feel fuller for longer too.
Opt for reduced salt and sugar versions of baked beans and serve it on wholemeal toast, which boosts the fibre.
SUNDAY ROAST
The weekend staple has lots of health benefits whether made with high protein lean chicken or iron-rich beef. The carrots, peas and other veg help
COOKED BREAKFAST
Eggs are packed with nutrients and eating them at breakfast can help control your appetite according to US researchers.
Slash the calorie count by opting for a poached egg and grilling the meat rather than frying it.
Add a glass of orange juice, baked beans and a tomato to get three of your recommended five-a-day. Avoid high-fat items such as fried bread.
BACON SANDWICH
Eating too much red and processed meat is associated with an increased risk of bowel cancer. On the upside, a study did find bacon sarnies are the ideal hangover cure thanks to the amino acids.
Swapping for turkey bacon can cut calorie count. Add lettuce and tomato for a BLT to boost the vitamins and use wholemeal bread.