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Healthy Eating
Cheese PDF Print E-mail
  • Make cheese sandwiches with no spread. Fat spread contains saturated fatty acids which may lead to a higher risk of coronary heart disease, but so does cheese, so spread will make this meal very high.
  • Use half-fat cheese instead of the ordinary variety. You can reduce the amount of saturated fatty acids, since milk fat is one of the most saturated; this will lower the risk of coronary heart disease.
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    Breakfast Cereals PDF Print E-mail
  • Use breakfast cereals incorporating bran. You can increase the intake of dietary fibre, but be careful of the phytate in the bran; it is not good to sprinkle bran on all meals since it can reduce absorption of iron and zinc.
  • Use oat-based breakfast cereals. Oats contain beta glucans, a type of dietary fibre, which helps to reduce plasma cholesterol and may reduce the risk of coronary heart disease; however you do need to take a lot to make any significant contribution to risk.
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    Pasta PDF Print E-mail
  • Use the wholemeal pasta instead of the ordinary variety. This is a better source of dietary fibre.
  • Use pasta and rice instead of chips to bulk some meals. We want to increase the amount of complex carbohydrate (starch and dietary fibre) in the diet at the expense of fat (especially saturated); this may reduce the risk of coronary heart disease.
  • Use brown rice instead of white polished rice. This is a better source of dietary fibre.
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    Meat and Fish PDF Print E-mail

    If there is less fat, and hence saturated fatty acids, the lower risk of coronary heart disease so:

    • Choose a lean cut of meat or cut off the fat from the meat on your plate.
    • Lightly fry mince and pour the fat off.
    • Don't add fat whilst browning meat.
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    Potatoes and Vegetables PDF Print E-mail
  • Eat more vegetables. Studies have shown that people who consume more vegetables get less of several cancers. There are vitamin C and dietary fibre in vegetables.
  • Cook vegetables quickly in a wok rather than boil them. This way you will reduce the losses of vitamins; the amount lost in normal cooking is shown in the program when you have created a recipe.
  • Leave the peel on potatoes. There is more vitamin C and dietary fibre in the peel.
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