LUNCHBOX

"I had lunch in a French restaurant yesterday and everything was smothered in cream so today I've tried to make up by choosing a low-fat lunch," she says.

According to Juliette Kellow, state registered dietician and associate editor of Slimming magazine, such a meal would give you 590 calories, of which 77 per cent would come from carbohydrate, 14 per cent from protein and 9 per cent from fat, of which 5 per cent come from saturates. "This is an excellent example of a balanced meal and follows all the healthy eating recommendations," says Juliette. "As well as being low in fat and sugar and high in starchy carbohydrates and fibre it provides a wide range of vitamins and minerals needed for good health.

"In particular this meal has a really low fat content which is balanced by a high intake of starchy carbohydrates. Less than 10 per cent of the calories come from fat whereas more than three-quarters of the calories come from carbohydrate - healthy eating guidelines recommend that no more than one-third of our calories should come from fat and at least half our calories should come from carbohydrates.

"The fibre content of this lunch is excellent with most being provided by the baked beans and jacket potato. As well as helping to prevent constipation and keeping the bowel healthy, fibre-rich foods are also quite filling. Consequently high-fibre foods are ideal for people who are trying to lose or maintain their weight as they can help to prevent feelings of hunger which may lead to between-meal snacking on fatty and sugary foods."

Intakes of the B group vitamins, especially thiamin B6 and folate are really good and calcium and vitamin C intake is reasonablen