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Learning to balance convenience or fast foods with other meals

The trouble with many fast foods is that they tend to be high in fat, salt or sugar, or all three, and often do not provide a balanced meal. The pros and cons of some popular meals are discussed, and the 'healthy balance' column suggests a suitable second meal for that day which will compensate for any nutritional deficiencies or excesses.

FISH AND CHIPS:

	ADVANTAGES	This meal is good source of vitamins B₆ and B₁₂; high in protein and carbohydrate; contains some calcium, phosphorus, manganese, iron, thiamin and potassium.
	DISADVANTAGES	High in fat but low in fibre; low in vitamins A, C, D, folate and beta carotene. Depending on the portion size, the meal contains between a third and a half of the recommended daily amount of fat.
	HEALTHY BALANCE	Salad made with lettuce, tomatoes, onion, feta cheese, olive oil and lemon juice: this is low in calories but contains vitamins C, E, folate and beta carotene.

SANDWICH AND APPLE:

	ADVANTAGES	This depends on the type of bread, the filling, and the amount of filling used. Tuna and lettuce on wholemeal bread, and an apple with its skin, offers a balanced meal, with some useful fibre.
	DISADVANTAGES	Again, this depends on the filling; a prawn and mayonnaise sandwich on buttered bread has double the calories and three times the fat of the tuna salad version.
	HEALTHY BALANCE	Beef stew with mashed potatoes and carrots: high in protein and beta carotene. The beef is also a good source of B vitamins, iron, potassium and zinc.

PIZZA:

	ADVANTAGES	Depends on the topping. High in carbohydrate; a wholemeal base increases fibre. A cheese and tomato topping provides protein, vitamin E, calcium and phosphorus.
	DISADVANTAGES	Often high in fat and low in protein; sometimes high in sodium; if topped with blue cheese, salami, pepperoni or ham, the fat level is increased and the salt can be as much as doubled.
	HEALTHY BALANCE	Chicken and vegetable casserole: high protein from chicken, beta carotene from carrots; fibre and vitamin C from vegetables.

DONER KEBAB IN PITTA:

	ADVANTAGES	Good protein, iron and zinc; a balanced meal containing folate, vitamin C and beta carotene if plenty of salad incorporated in pitta.
	DISADVANTAGES	Often fatty, as outlets may use cheap cuts of high-fat lamb; low in fibre, vitamin A, D, E and folate. A possible food-poisoning risk.
	HEALTHY BALANCE	Kedgeree made with brown rice, and a green salad: this is a low-fat meal providing moderate protein, good fibre and vitamins B and C.

BEEF BURGER, CHIPS AND MILK SHAKE:

	ADVANTAGES	High protein, carbohydrates and calcium; contains vitamin A, phosphorus, vitamin B₁₂ and riboflavin.
	DISADVANTAGES	High in fat, especially saturated fat; high in cholesterol, sodium and possibly artificial colours and flavourings; low in fibre and vitamin C.
	HEALTHY BALANCE	Wholemeal pasta salad with a selection of raw or lightly steamed fresh vegetables: pasta provides fibre; vegetables supply vitamin C and beta carotene; broccoli is a source of iron.

HEAT-AND-EAT CHICKEN CURRY AND RICE:

	ADVANTAGES	High in protein, high in carbohydrates; source of B vitamins, phosphorus and zinc.
	DISADVANTAGES	High in calories and probably fat; low in vitamin C due to lack of vegetables; low in dietary fibre; high in sodium.
	HEALTHY BALANCE	Herb omelette with wholemeal bread and tomato and watercress salad: this meal is low in calories and moderate source of fibre; it provides protein, beta carotene, vitamins A, C, and D, as well as B vitamins.

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