Meal deals have become a popular lunch of choice for millions of Britons every day. Typically consisting of some sort of main dish such as a sandwich, pasta or salad and a snack, they are a major seller for the UK’s leading supermarkets.
Set at a standard price, they can be both convenient and cost-effective for people on the go.
However, what are they like for our health? One expert spoke exclusively with Express.co.uk about the best and worst meal deal combinations we can be eating for our health.
Kerry Beeson, nutritional therapist at meal prep service Prep Kitchen, firstly explained what a healthy, balanced lunch should comprise of.
“An ideal lunch will provide you with around 20 grams of protein to support its numerous functions in the body, including immune support, growth and repair, and enzyme and hormone synthesis, and to help fill you up,” she said.
“You’ll also want it to contain fibre – at least 6g per 100g – to keep you fuller for longer, help balance blood sugar and aid digestive regularity.
“Aim to include some healthy fats to support and maintain bodily cells and organs, and at least a couple of portions of fruit and vegetables to provide vitamins, minerals and antioxidants – regular intake is associated with a lower risk of serious health problems, such as heart disease, stroke and cancer.”
According to Kerry, a standard lunch should vary between roughly 500 and 700 calories depending on your personal needs.
You also need to watch out for salt and sugar content in your lunch – something that can be an issue with many of the meal deal options.
Kerry revealed that the worst combination to pick includes some kind of sandwich on white bread, with a sausage roll and energy drink.
Sandwich
She advised steering clear of plain cheese, ham, bacon or sausage sandwiches on white bread or rolls.
“Aside from providing protein, these options are high in calories, refined carbohydrates, saturated fats, and salt, and low in fibre, healthy fats, and vitamins/minerals/antioxidants from vegetables,” she said.
“Bacon and sausage are processed meats which have been associated with a higher risk of bowel cancer.”
Sausage roll or a pasty
Kerry continued: “These are high in saturated fat, salt, and refined carbohydrates, and low in fibre.
“Additionally, the protein is from processed meat, which has been linked to bowel cancer.
“There are also no vegetables or healthy fats. These snacks will really bump up your calorie intake!”
Energy drinks
These are typically full of sugar or artificial sweeteners, artificial flavourings, and preservatives.
She said: “They may also contain worrying amounts of caffeine too, which can disrupt your sleep and make you pass more urine.
“Whether they contain sugar or sweeteners, they tend to be quite acidic so can erode your tooth enamel.”
Other meal deal items she warned can be harmful to your health include:
- Crisps
- Chocolate
- Milkshakes
- Ready made coffees.
She added: “Watch out for ‘healthy’ cereal bars too – although they can pack some protein and fibre, they are typically high in sugar, fat and calories.”
Kerry also advised on the healthiest types of meal deals you can eat.
These include:
- Salads with good quality protein and some form of fibre
- Whole grain sandwiches with protein such as prawns, egg, chicken, salmon, or cheese
- Hummus and carrot sticks
- Free range eggs with spinach
- Nuts and seeds
- Fruit
- Water
- Smoothies – but check the sugar content
- Kombucha.