Here's some advice to help you balance your meal whilst maintaining your pleasure – regardless of circumstances, working constraints or normal habits.
Which of the following do you usually do?
I eat a sandwich every lunchtime
 Choose brown or wholemeal bread, rather than white
Vary your pleasures by alternating ham, chicken, beef, tuna, salmon, eggs, cheese, etc.
Remember that meat and butter do not go together, nutritionally speaking
Remember to add salad to your sandwich: lettuce, cucumber, tomatoes, etc.
If you want to add taste, opt for gherkins or mustard rather than mayonnaise, butter or oily sauces Drink water rather than sugary soda. And for dessert, think fruit!
I eat quickly whilst on the road
You should stop to eat, otherwise you may be less vigilant at the wheel
Eat when you are hungry, but without eating excessively, otherwise you might fall asleep at the wheel
If you are making a long journey, eat at your normal mealtimes, and not every time you stop
Remember to walk around a bit after the meal, to help your digestion
Remember that drivers should not drink alcohol
I often eat in pizzerias
Choose a pasta or pizza dish, but not both
The least fatty pizzas are often the classics (Napolitana, Marguerita, Four Seasons). Avoid the richest pizzas (4 cheeses, Calzone, etc.)
Avoid adding too much spicy oil, so as not to increase the fatty content of your pizza
For dessert, choose fresh fruit, fruit salad or a sorbet rather than a tiramisu or a cake
I often eat in Chinese restaurants
Chinese cooking has several advantages in terms of nutrition:
- steaming and grilling are low-fat cooking methods,
- foods such as plain rice and tea are nutrionally valuable
You can order a vegetable soup or salad to accompany your main course
For dessert, think in terms of fresh fruit, fruit salad and sorbets.
I often eat in African restaurants
A couscous or tajine is a rich dish, and can constitute an entire meal in itself
Remember to eat an equal quantity of vegetables and couscous
To make the meal lighter in fat, choose a lamb or chicken shish kebab rather than mutton, meatballs or spicy sausage
For dessert, choose fresh fruit rather than oriental cakes, which are particularly rich in sugar and fat
I often eat pancakes
For savoury pancakes, choose ones with vegetables (tomatoes, mushrooms, onions, etc.), or order a green salad or crudities as a side dish
If you are still hungry for a dessert, choose a pancake with fruit rather than with chantilly cream or chocolate
TIP
If you want to be effective at work, don't settle for a sandwich at the workplace
Brief though it may be, a real break – which includes leaving the building and stepping outside – will wake up both your ideas and your body | 
