1. Choose low fat or reduced fat milk and yogurt. Limit cheese and ice-cream intake to twice a week. Avoid butter.
2. Choose lean meat and skinless chicken and remove visible fat. Avoid sausages and delicatessen meats such as salami.
3.Include fish, especially ocean fish, twice a week.
4.Include legumes(dried or canned beans)in two meals a week.
5.Cook with olive oil(or canola,peanut,sesame,sunflower or soy bean oil)instead of butter or margarine.
6.Snack on fresh fruit or nuts,especially almonds or walnuts.
7.Make vegetables and grain-based foods(bread,cereals,rice,pasta)the major part of every meal.
8.Make your own salad dressings using extra virgin olive oil,wine or cider vinegar oil or lemon juice,pepper and mustard.
9.Limit take-away foods to no more than once a week..where possible,select those with less fat such as sushi or sashimi,or fresh salads or sandwiches.
10.Limit cakes,pastries,biscuits,chocolate,chips and crisps to no more than once a week.
2. Choose lean meat and skinless chicken and remove visible fat. Avoid sausages and delicatessen meats such as salami.
3.Include fish, especially ocean fish, twice a week.
4.Include legumes(dried or canned beans)in two meals a week.
5.Cook with olive oil(or canola,peanut,sesame,sunflower or soy bean oil)instead of butter or margarine.
6.Snack on fresh fruit or nuts,especially almonds or walnuts.
7.Make vegetables and grain-based foods(bread,cereals,rice,pasta)the major part of every meal.
8.Make your own salad dressings using extra virgin olive oil,wine or cider vinegar oil or lemon juice,pepper and mustard.
9.Limit take-away foods to no more than once a week..where possible,select those with less fat such as sushi or sashimi,or fresh salads or sandwiches.
10.Limit cakes,pastries,biscuits,chocolate,chips and crisps to no more than once a week.
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