The followings are five common lunch sets - and their healthier alternatives:

E-fu noodles were found to be the unhealthiest dish, according to The Hong Kong Practising Dieticians Union. The calories in one dish is equal to drinking 23 teaspoons of oil. It does not provide you with much dietary fibre either. If you eat too much, it can have a negative effect on your heart and intestines.

Assorted seafood with udon in soup is the healthiest dish. This meal contains only one teaspoon of oil. Assorted seafood in this dish provides low lipoproteins. It also contains essential minerals, calcium, iodine and iron.

Baked pork chop with rice is nearly as bad for your health as e-fu noodles. The fried rice is mixed with loads of sauce. Try to avoid baked meals because the sauces are high in fat and usually contain a lot of food additives. Fried rice is oily, while steamed rice is a much healthier option.

People often think that Japanese food is healthy because the Japanese are among the longest-living population in the world. This is true for a lot Japanese dishes like sashimi, but tempura is an exception.

Though it is prepared with healthy foods such as shrimps and vegetables, after deep-frying, the fat content and calorie count increase significantly. The high cooking temperature destroys the vitamins found in the vegetables.

Sushi and sashimi are better choices. Don't forget to add some wasabi, as it kills the germs in the sashimi, thereby reducing the chance of intestinal illnesses.

Does avocado, smoked turkey and cheese on multigrain sliced bread sound healthy to you? Avocado is highly nutritious, though rather fattening, so should be eaten in moderation. Avocado can also help reduce cholesterol levels. But smoked meat increases the chances of cancer in the colon, pancreatic glands and kidneys. Saturated animal fats, which are mainly found in red and processed meats, increase the chance of cancer in the colon, lungs, breasts, uterus and prostate gland. Most cheeses are high in cholesterol and salt, but hard cheeses are a good source of calcium.

Choose sandwiches with more vegetables and less processed meat. Chicken (without the skin) and fish with no sauce are good filling options.

Whether pizza is a healthy or unhealthy food is debatable. Pizzas are usually oily with lots of cheese. They are also very salty. But research now shows that the large quantity of cooked tomatoes in pizzas may help keep cancer at bay since tomatoes are rich in lycopene.

As for drinks, both tea with milk and lemon tea are high in calories as they have evaporated milk or sugar or syrup added to them. Try to leave out sugar if possible, or add less.

Coconut milk has the highest calorie count (552 calories per cup). Chinese tea is a healthier alternative as it is calorie-free.