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CHOOSE
Fats and Oils
- Polyunsaturated margarines, fats and oils, for example Sunflower or Soya spread and Sunflower, Corn, Safflower and Soya oils are alright in moderation.
- Try not to use the oil for frying more than once as prolonged heat may convert more of the oil to a 'saturated' state.
- French dressing made with a suitable oil is OK as is polyunsaturated salad dressing.
- Monosaturates occasionally, such as Olive Oil or monosaturated spreads.
Fish
- Oily fish such as mackerel, herrings, kippers, sardines, whitebait, trout or salmon at least three times a week
- White fish, tuna and shellfish.
Meat and Meat Alternatives
- Lean red meat, poultry, game and offal
- Try to include 0.25lb of liver per week. If you really dislike liver, have 2 to 3 servings of lean meat.
- Quorn, soya and tofu.
- Pulses - peas, beans, lentils, baked beans, soup made with pulses.
Fruit and Vegetables
- Aim for 5 portions a day (1lb / 500g).
- Fresh fruit, vegetables (fresh or frozen) - particularly salad/raw vegetables and green leafy vegetables.
- Potatoes - jacket, boiled or mashed and, occasionally, roasted or home made chips cooked in suitable oil (use oil a maximum of three times).
- Oven chips in Sunflower oil, up to once a week.
Dairy Products
Low fat dairy products
- Skimmed milk preferably, or semi-skimmed.
- Low fat yoghurt / fromage frais, cottage cheese.
- Cheese made with polyunsaturated fat (such as “Flora”) in moderation.
- Eggs (up to 3 or 4 a week).
- ‘Healthy Eating’ Ice Creams and Sorbets.
- Hard cheese (preferably half fat) no more than 0.25lb / 100g a week.
Grains
- Bread, preferably wholemeal
- Breakfast cereals, preferably wholegrain, such as Weetabix, Branflakes, Porridge and Muesli.
- Pasta and Rice. Wholemeal and wholegrain products contain more fibre, vitamins and minerals.
- Homemade cakes, biscuits and pastries made with polyunsaturated fat and (ideally) half wholemeal flour.
- Bread sticks, water biscuits, crispbreads, tea cakes, crumpets.
- Shop bought plain biscuits and muesli bars, in moderation.
Pulses
- Peas, beans, lentils and baked beans.
- Soups made with pulses.
Nuts and seeds
- Sunflower, pumpkin, sesame seeds, hazelnuts, chestnuts, almonds and walnuts.
Sugar
- Sugary foods should be used in moderation unless extra calories are needed for weight gain. (It does not provide any other nutrients, so should not replace other foods).
Drinks
- Decaffeinated teas and coffees
- Herbal teas
- Soft drinks
- Water and ‘low fat’ bedtime drinks
- Make sure that you drink 8 mugs (9 to 12 cups) of fluid a day.
Alcohol
- Aim to have no more than I to 2 units daily, with 2 or 3 alcohol free days each week.
- A unit is equivalent to 1/2pint of beer or a glass of wine.
Extras
- Soup (not ‘cream of’)
- Low fat crisps, or those cooked in Sunflower oil, once or twice a week.
- Sugary sweets which are low fat, eg boiled sweets, pastilles, peppermints, jelly sweets.
FOODS TO AVOID
Fats and Oils
- Frequent fried foods
- Blended cooking oils, butter, lard, hydrogenated vegetable oil
- Suet, dripping, low fat spreads, mayonnaise or salad dressings made with saturated fats (check the label)
Fish
- Fried fish (shallow fried in suitable oil may be eaten occasionally)
- Fish in batter, cream sauce or butter
- Fish tinned in unspecified oil.
Meat
Fatty meat
- Processed meat such as sausages, burgers, corned beef, luncheon meat, meat pies or pasties and poultry skin. (Remove poultry skin or meat fat before cooking).
Fruit and Vegetables
- Chips, except as described above
- Fried vegetables. (A stir fry with suitable oil is OK).
Dairy Products
- Gold Top’ milk
- Full cream (‘silver top’)
- Greek yoghurt, thick and creamy yoghurt, whole milk bio yoghurts
- Excess hard cheese, including vegetarian
- Ordinary’ ice cream, cream
Grains
- Muesli with coconut, added vegetable fat croissants
- Bought cakes and biscuits, slimming biscuits or bars.
Nuts and seeds
- Brazils, coconut, cashews, peanuts, peanut butter
Drinks
- Excess tea, coffee or cocoa (that is more than 4 cups containing caffeine a day).
- Full fat bedtime drinks such as drinking chocolate.
Extras
- ‘Cream of’ soups
- Crisps and similar savoury snacks
- Keep chocolate, including carob chocolate, to an absolute minimum
- High fat sweets eg toffee, fudge.
Food Supplements
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