Rating: 6/10

User's comments on the plate of food:
"I bought this plate of food at the office canteen. I had a big helping of meat lasagne (loads of white sauce), a small chicken fillet (I think it was fried) and a small helping of Greek salad. Is this okay?"

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Our expert's comments:
Canteen food is always a bit of a catch 22 – we love it because it’s accessible, usually affordable and convenient, meaning there’s no mess, no fuss and no need to think about what we’re eating for lunch.

Unfortunately, it’s also usually dripping in oil and fat (sometimes reused), high in sugar and low in fibre, making it the perfect recipe to pack on the pounds and put you at risk for various health complications.

The verdict:
Let’s start with the bad news first. Your portion is too big and looks like a bit of a cholesterol bomb! For a healthier alternative, the canteen could use less oil and low-fat dairy to prepare the lasagne. They could also add some lentils to the mince. The chicken should ideally be grilled rather than fried in oil.

I’m thrilled to see you chose a helping of salad. Most of us neglect our fruit and vegetable intake. Your motto when it comes to making fruit and veg part of your daily food intake should be ‘5-a-day’.

This will help provide essential vitamins, minerals and fibre necessary for health and well being. Not only are the tomatoes high in iron but also vitamin C and lycopene, important antioxidants, immune boosters and cancer fighters.

The lettuce and cucumber are good sources of folic acid, an essential B vitamin necessary for the formation of new cells, particularly in the blood and bone marrow and in early pregnancy, for foetal tissue and organ development.

Vegetables are generally good sources of minerals and fibre as well.

Suggestion:
Next time consider choosing either:

• The lasagne with salad only. The lasagne portion should be no bigger than a third of the plate with the salad filling the rest of the plate.

• The chicken with salad and a starch, like a medium, baked potato (size of a tennis ball), boiled baby potatoes or rice. The chicken should be approximately the size of the palm of your hand (stack of cards). The starch should be about the size of your fist.

Opt for balsamic vinegar rather than salad dressing or mayonnaise as a dressing.
 

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