Lower Your Calorie Intake with
Home-Made Sandwiches

According to the International Union of Nutritional Sciences (IUNS), people following a Western diet often have a high total fat intake with high levels of saturated fat. Research also suggests that obesity has more to do with an imbalance between energy intake and energy expenditure.

Get slim and save — instead of buying a sandwich in your lunch hour, why not try a home-made tuna sarmie?

• ½ tin tuna in spring water, 1 diced tomato, a handful of rocket leaves and a dash of balsamic vinegar (360kJ).
• Mix 1 grated carrot with a splash of fresh orange juice, 1tbsp low-fat hummus, a handful of watercress, sea salt and black pepper (252kJ).
• Add the above to 2 slices of brown bread and your lunch will contain approximately 837kJ.

And after work, cool off and burn kilos — 25 minutes of swimming in a 25m pool makes a difference.