It's a classic British dish and the scramble for comfort food during the recession has led to more people going for this battered favourite. But a fish and chip lunch will pile on the most pounds and that's because everything is deep fried and the portions are nearly always huge. Add curry sauce, gravy, white bread and butter and you may as well wave goodbye to your slimline belly. And yet you shouldn't deprive yourself of this fishy feast. Ask for your fish to be lightly battered, go for cod or haddock and go for smaller portions - add fibre-packed mushy peas to make up for it. Done right, fish and chips can be a great balance of protein, carbohydrate and vitamins - fish are high in protein and a good source of omega 3 fatty acids.

So... Once a week but keep it light

The beer and burger meal at Wetherspoons is one of the best value lunches you can have but it comes at another cost. The calorie count of 1,097 is for the beef burger alone. Add the calories for the chips and you'll need that beer to ease your mind (be aware that this adds calories too). Better to try the BBQ Chicken And Bacon Panini With Cheddar Cheese at 635 calories and maybe go for a Diet Coke.

So... One to avoid unless you're famished

They may be cool and a favourite with the young who eschew a cheese sandwich in favour of something a touch more "exotic" but a Mozzerella panini is not going to keep you in trim for long. You could try some delicious luxury fruit bread (477 calories) but there's one other thing you need to take care over - the drink. Go for a tall Caffe Mocha with whipped cream and it will put an extra 228 calories in your body. And that's with skimmed milk. Full fat will be even more. A tall skimmed Cappuccino is just 64 calories.

So... You'll have to cut out your mocha

Of course, it's hard to give an exact calorie count for a pizza because they vary so much in terms of size, base and toppings. But the upshot of this is that you can control what you eat a little more. So cut down on the cheese, go for healthy toppings, avoid pepperoni, salami and bacon but try spinach, pineapple and sweetcorn. And certainly don't bother with the side dishes - meal deals are notorious for tempting you to eat more than you want. You can be mega social and share your pizza, so halving the amount of calories you guzzle.

So... Go for healthy toppings, cut that cheese and invite a mate

The old favourite of a Meatball Marinara Sandwich is a pound-packer (certainly in comparison to a Big Mac but more of that later). Subway may have a reputation for fresh ingredients but it doesn't mean everything is healthy. Luckily, there is a low-calorie range - the low fat subs being regular 6" subs made with meat, onions, lettuce, tomatoes, pickles, green peppers, olives, on your choice of fresh baked bread. You can choose from Veggie Delite, Ham, Roast Beef, Subway Club, Roasted Chicken Breast, Turkey Breast and Ham, and Turkey Breast. They average around 200 calories each.

So... Better alternatives are available if you go lo-cal

Judging by the queues in Bolton's Deansgate branch, almost every office worker in the town pops to M&S for a sandwich at lunch. There is a low-calorie range of sandwiches but they are sometimes high in salt so read the package carefully. Often the best way to ensure you eat a healthy sandwich is to make your own. But if you really must buy one, then leave the BLT for a treat because you're packing in some serious calories.

So... Tasty for sure and a classic but low-calorie is better

Working and living in Bolton is not complete without sinking your teeth into a Meat and Potato Pie (sorry veggies). But Wigan's pie eating contest didn't fall foul of healthy eating campaigners for nothing (by and large). Greenhalgh's short crust pastry pie with sliced potato, beef and onion in a rich gravy has 23.7g of fat and a relatively high calorie count. You could always try a crispy pastry pie with fresh prime minced beef with 384 calories.

So... it's a Bolton favourite but there's a cost

Are you lovin' it? Really? Surprisingly, a Big Mac is nowhere near the worst offender in this list but you still need to exercise caution. It has a high fat content and while some joke that the lettuce goes towards your five-a-day, the harsh reality is that it's not the most nutritious lunch especially as most people will combine it with fries and a Coke (and maybe a McFlurry). A Happy Meal with squeezed orange would be a better combo and some experts would recommend a burger, chips and milk.

So... Lovin' it? Your waistline might not

Given Greggs is sometimes referred to as a fast-food baker, it's cheese and onion pasties are low in calories. While you wouldn't want one every day (they contain 22 per cent fat and no protein), they do provide a decent and filling lunchtime meal. Maybe Bolton comedian Patrick McGuinness is on to something...

So... Good for protein but don't choose every day

It's Gregg's best-selling product and it ain't half bad. Stick with just the one because you don't want to eat too many - each one contains 31 per cent fat and, like the pasty, no protein. But with a drink of water or orange juice, it's certainly not going to be the worst thing you throw down your throat at lunch. Still, making your own sausage rolls would be a better option and you can ensure you know exactly what ingredients you're putting into your body.

So... Remove any grease using a tissue and go for moderation