It’s a daily challenge for those of us who have busy lives and try to stay healthy while on the go: where will I find the most nutritious lunch?
With unlimited options, selecting a meal that is low in fat and sugar, keeps you full until dinnertime, and isn’t packed with additives isn’t easy.
Now, one of the UK’s leading diet experts has revealed his top lunch pick from one of the country’s most popular sandwich chains.
Professor Tim Spector, founder of diet app ZOE and nutrition expert at King’s College London, has revealed what he buys at Pret a Manger for a low-sugar, filling and high-protein lunch.
In a clip posted to his TikTok channel, which has so far racked up almost 9,000 views, Professor Spector pops into his local branch of Pret and buys a surprisingly generous lunch, which cost him a total of £16.20.
Professor Tim Spector warns Britons to beware of sugar-laden snacks masquerading as “healthy” options.
Their choice of four products offers 10g of fibre (known to reduce the risk of bowel cancer) and a third of the recommended daily intake, as well as a whopping 34g of satiating protein.
It starts with a crayfish and avocado salad, £8.30, which contains “at least six different plants”, he said.
‘I’m looking at my favorite avocados, which are full of fat and fiber.
‘Crayfish are usually wild, so they are much better than salmon or something like that.’
The small amount of extra virgin olive oil in the dressing makes the salad “quite healthy,” packed with “good fats.”
Professor Spector then picks up a pot of eggs and spinach costing £3.10, as well as a packet of dark chocolate covered salted almonds, also £3.10, and an apple, £1.
As she browsed the shelves, she urged people to be wary of potential hidden health dangers lurking in supposedly “healthy” foods.
“Be wary of things that seem healthy, like this muesli that contains a whopping 33 grams (or eight teaspoons) of sugar in a single serving,” she said.
This amount of sugar easily eclipses the 30 grams (7.5 teaspoons) of free sugars the NHS recommends Britons limit themselves to eating each day.
Free sugars are the type that are not only added to foods like cakes and sweets to make them more palatable, but also to juiced or blended fruits.
While there are nearly two teaspoons of sugar in Prof Spector’s chocolate-covered almonds, the snack also contains 5.5g of protein and 3.5g of fiber, which is rare for a sugary treat.
Earlier this month, Professor Spector revealed other foods he regularly chooses that he says protect against diseases such as cancer and type 2 diabetes.
In a TikTok video that has 42.6 thousand views, Professor Spector showed viewers his healthy and indulgent meals, most of which are plant-based.
Their daily menu included a variety of surprisingly high-calorie foods, including soft cheese as a snack and curry.
Professor Spector’s daily diet consists of surprisingly high-calorie meals, including curries and cheese sandwiches.
He said: ‘For my gut health, my main goal is to make sure I include as many plants as possible and always add some fermented foods when I can.
‘My day usually starts with yogurt, kefir and lots of fresh fruit, nuts and seeds.
‘For lunch I made a quick salad with seasonal vegetables dressed with a kefir-based dressing.
‘Before dinner I had some cheese and kimchi crackers and then for dinner I made a vegetable curry with rice and, as you might have guessed, I added more kefir at the end to make sure I got all the probiotic benefits.’
These ingredients are said to be packed with polyphenols, a type of antioxidant that “feeds” healthy gut bacteria.
Professor Spector says the diversity of bacteria in the gut is thought to provide a foundation for better overall health, wellbeing and the ability to prevent disease.
Although scientists are not sure exactly how gut microbes influence blood sugar spikes, how well fats are digested and how quickly the body eliminates them, Professor Spector says.
