1. Areas to consider achieving healthy diet

2. Areas to consider when achieving a healthy diet Hover over the table on the left for more information IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt

3. Saturated fat and trans fatty acid Reduce consumption of fried foods, processed meats and meat products Swap to low fat dairy products Choose lean cuts of meat and trim all visible fat Reduce consumption of hard vegetable fats and margarines, pastries, cakes and biscuits IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt

4. Omega 3 fatty acids Include at least one helping of fish and preferably ‘oily fish’ each week. Try plant sources from rapeseed oil, nuts and some green leafy vegetables which also contain healthy fats. IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt

5. Alcohol Consume no more than 21 units for men and 14 units for women a week. Avoid binge drinking and have at least one alcohol free day per week IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt

6. Soluble fibre Enjoy more fruit and vegetables with skins and seeds (e.g. apples and kiwis) Include porridge oats and oat based snacks, baked beans and other beans and pulses in a daily diet IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt

7. Sugar Reduce added sugar on breakfast cereals and in hot drinks. Make use of low calorie artificial sweeteners and reduced sugar processed foods Use less sugar than listed in recipes Cut back on refined sugar intake from sugary foods, cakes, biscuits, sweets, soft drinks IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt

8. Consume more fresh foods especially fruit and vegetables – prepared foods normally contain salt Use less salt in cooking and add less to food Eat fewer salty foods and decrease intake of processed foods IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt

9. Fruit and vegetables One glass of fresh fruit juice will count as one portion Eat all types of fruit including fresh, tinned, dried, stewed and baked Serve at least 2 portions of vegetables at mealtimes Serve a side salad with meals such as pizza, lasagne and other dishes frequently eaten without vegetables Try stir-fries based upon oriental vegetables Choose tinned and frozen vegetables as well as fresh seasonal vegetables Add vegetables to casseroles and composite dishes e.g. shepherd’s pie and chilli con carne IncreaseDecrease Omega 3 fatsSaturated fats Fibre Alcohol Fruit and Veg Sugar Salt