and baked bean hot breakfast paniniCalories 540Calories 395Fat26gFat9.8gSugar 6.8gSugar 5.0gFibre 6.1gFibre 1.5gSalt 1.0gSalt 1.3gAll-day breakfastEgg mayo sandwichCalories 679Calories 394Fat 35gFat 20gSugar 8.7gSugar 2.7gFibre 6.6gFibre 3.8gSalt 3.75gSalt 2.0
Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1
carbohydrate, 14g protein, 13g fat (of which 3.3g saturates), 5.7g fibre, 1.1g salt.Roasted vegetable and mozzarella wholemeal baps2–3 plum tomatoes, halvedred pepperyellow peppergreen pepper1 tablespoon (15ml) olive oil2 wholemeal baps25g reduced
twice as much salt as salted peanuts (1.87g versus 1g per 100g). Muesli with a portion of fresh fruit makes a better choice. Oats and rye flakes are rich in cholesterol-lowering soluble fibre, naturally rich in B vitamins and iron, and apples are rich
they contain almost twice as much salt as salted peanuts (1.87g versus 1g per 100g). Muesli with a portion of fresh fruit makes a better choice. Oats and rye flakes are rich in cholesterol-lowering soluble fibre, naturally rich in B vitamins and iron
have a high glycaemic index (GI), which means their carbohydrates are fast-releasing. But sweet potatoes break down and release their carbohydrates more slowly, to provide longer-lasting energy. They are also rich in omega-3 oils (0.9g per 100g
(monounsaturated, polyunsaturated and omega-3 fats) and minimise the ones that can harm your health (saturated and trans fats).Aim to consume around 0.5-1g of healthy fats per kilogram of your body weight per day. Choose olive or rapeseed oil for cooking, use
