Fat food lies

The launch of a range of reduced-fat ice creams later this year is unlikely to convince those of us who are health conscious that it will suddenly be a virtuous option. But could some of the preconceived ideas we hold about the amount of fat and sugar in foods actually be sabotaging our efforts to stay healthy and trim?

If you'd never dream of wolfing down a double cheeseburger and fries, but would happily tuck into a tuna sandwich and a bean salad for lunch, you may need to rethink your food prejudices - the fast-food option is actually kinder to your waistline.

Here we show that not all "bad" foods are the dietary pariahs you might think, and how some of the "healthier" options we down without a second thought can actually be worse ...

LIE 1: Fish cakes are better for you than fish and chips

Chip shop deep-fried cod and chips - 870 calories, 47.8g fat Fish cakes, tartare sauce and creamy mash - 763 calories, 60.6g fat

The truth: There is only about 100 calories difference, and the fish cake option is much higher in fat, including more saturated fat in the form of butter and cream in the mash. However the fish and chips contain more of the artificial trans-fats found in commercial frying oils.

So what is a healthier option? Grilled salmon with a tablespoon of half-fat crème fraiche and chopped chives; new potatoes - 507 calories, 24.6g fat
Less fattening all round, and a better source of the healthy omega-3 fats which keep the blood clot-free and the brain functioning optimally.

LIE 2: Fast-food burgers make you pile on the pounds

McDonald's double cheeseburger and regular fries - 644 calories, 31.1g fat Tuna-and-cucumber sandwich and pot of bean salad - 655 calories, 28.1g fat

The truth: A cheeseburger and fries is only slightly higher in fat than the "healthier" lunch, delivers more iron and calcium and is the waistline winner by a whisker. However, you'll get a higher proportion of healthy unsaturated fats in the tuna sandwich and bean salad - and beans double up as a vegetable portion.

So what is a healthier option?

Chicken- or tuna-salad sandwich without mayo, plus a large green salad dressed with a tablespoon of olive oil and vinegar or lemon juice - 465 calories, 24.5g fat

A great combination of satiating protein and slow-releasing carbohydrates, plus antioxidants found in the green salad (also a vegetable portion). A tablespoon of olive oil won't break the calorie bank and adds heart-healthy unsaturated fats.

LIE 3: Flapjacks are healthier than chocolate cake

Slice of chocolate fudge cake - 383 calories, 16.2g fat Raisin flapjack - 368 calories, 20.8g fat

The truth: Don't mistake flapjacks for health food - an average three-inch square has a similar number of calories to a large (100g) slab of chocolate fudge cake, and is higher in fat. Many flapjacks are also made with palm oil, which is just as high in saturates as the chocolate and butter used in the fudge cake.

Wholemeal fruit scone - 176 calories, 5.9g fat

This has half as many calories and is a reasonable source of fibre.

LIE 4: Orange juice is better for your teeth than fizzy drinks

500ml bottle of full-sugar Coke - 215 calories,

53.5g sugar 500ml bottle of fresh orange juice - 258 calories, 57.6g sugar

The truth: Nutritionally, the orange juice is the winner - it counts as a fruit portion and is rich in vitamin C. But the sugars it contains are as bad as those in a fizzy drink.

So what is a healthier option?

250ml bottle of orange juice, plus as much water as you want - 129 calories, 28.8g sugar

This way you get all the benefits of orange juice and quench your thirst without overloading on sugar or calories.

LIFE 5: Vegetarian options are lower in fat

Pizza Express America Hot pizza - 562 calories, 12.8g fat Portion of vegetarian lasagne - 581 calories,

The truth: Meat-free doesn't necessarily mean healthy or low-calorie - the cheese sauce in the lasagne gives it more than twice as much fat as the pizza. Salt-wise, both choices are neck-and-neck, with about 80 per cent of the RDA per portion.

So what is a healthier option?

The America Hot pizza plus two tablespoons of sweetcorn and a handful of cherry tomatoes - 601 calories, 29g fat

Add two veg portions to the pizza to make a balanced meal, but avoid salty foods for the rest of the day.

LIE 6: Drinking chocolate is better than eating it

Mars bar - 281 calories, 10.9g fat Regular mug of hot chocolate - 309 calories,

If you think twice before eating a Mars bar but would barely consider the calories in a large hot chocolate, then think again. The chocolate is higher in both calories and fat.

So what is a healthier option?

A handful of cocoa-dusted almonds - 164 calories, 11g fat Rich in calcium and magnesium, as well as very filling. A recent study showed that women who replaced other snacks with about 50g almonds a day were better able to control their weight.