An easy guide to eating well
Put these plans in place and feel the difference in days:
- Enjoy at least two portions of fish a week, one of which should be oily fish like salmon, trout, mackerel, sardines or fresh tuna.
- Don’t fry food – grill, poach or steam it instead.
Five portions a day
- Aim to eat at least five portions of fruit and vegetables a day. A portion can be a medium size fruit or a glass of fresh juice, a bowl of salad or two tablespoons of raw, cooked, canned or frozen vegetables.
- Choose lower fat dairy products, like skimmed milk, low fat yoghurt and cottage cheese.
- Base each meal on a starchy carbohydrate – like bread, potatoes or rice.
- Eat more fibre, from fruit, vegetables, lentils and wholegrain cereals.
Alternatives to salt
- Use less salt – try flavouring food with lemon juice, herbs, garlic, spices or mustard instead.
- Choose a spread that's high in polyunsaturated fat, rather than butter which is high in saturated fats.
- Enjoy sweets, cakes, biscuits and fatty food like fried chips as an occasional treat only.
