Recommended diet Part 2

3. Cut down on the fat you eat, particularly saturated fats as this type of fat is linked to heart disease. Choose unsaturated fats or oils, especially monounsaturated fat (eg olive oil and rapeseed oil) as these types of fats are better for your heart. All fats contain calories. Fat is the greatest source of calories so eating less fat and fatty foods will help you to lose weight. Here are some tips to cutting the fat:

• Use less saturated fat by having less butter, margarine, cheese and fatty meats.
• Choose lower fat dairy foods such as skimmed or semi-skimmed milk, low fat or diet yogurts, reduced fat cheese and lower fat spreads.
• Grill steam or oven bake instead of frying or cooking with oil or other fats.
• Watch out for creamy sauces and dressings and swap for tomato based sauces instead.

4. Eat more fruit and vegetables. Aim for at least five servings in total a day to provide you with vitamins, minerals and fibre as well as to help you balance your overall diet. A portion is for example

• a whole banana or apple
• a slice of melon
• two plums
• a handful of grapes
• a cereal bowl of salad
• 3 heaped tablespoons of vegetables.

5. Include more beans and lentils such as kidney beans, butter beans, chickpeas, red and green lentils, as these can help to control your blood glucose levels and blood fats. Try adding them to stews, casseroles and soups, or to a salad.

6. Aim for at least two portions of oily fish a week. Oily fish contains a type of polyunsaturated fat called omega 3 which helps protect against heart disease. Eat oily fish such as mackerel, sardines, salmon and pilchards.