9225Introduction to CHOCounting.pdf - NDR-UK

Fruit and vegetables
• Aim to have a minimum of 5 portions of fruit and vegetables every day.
• Try to choose from a wide variety of fruit and vegetables.
Fatty foods
• These foods include butter, margarine and cooking oils and many snack and convenience
foods such as mayonnaise, salad dressings, c r i s p s, n u t s, savoury and sweet pastries, ice
cream and chocolate.
• These foods should be used sparingly as eating too much can lead to being overweight.
• Try to choose spreads and cooking oils which are higher in monosaturated or
p o l y u n s a t u rated oil, for example olive oil or sunflower oil. Aim to use small amounts of these
as the calorie content is the same as butter or lard.
• G r i l l i n g , b a k i n g , boiling and stir frying are healthier methods of cooking.
• Low-fat or reduced-fat alternatives can be a healthier alternative, but ensure that you read
food labels to check the nutritional information.
Sugar and sweet foods
• These do not have to be avoided but eating too much of these can lead to tooth decay and
being overweight.
S a l t
• Salt intake should be kept to a minimum as too much can lead to health problems such as
high blood pressure. Processed foods such as crisps, pastries, ready meals and soups all
contain salt so try not to have these too often.
• If you have used a little salt in cooking try to avoid adding any more at the table.
R e m e m b e r:
• Base your meals on starchy foods.
• Try to have at least 5 portions of fruit and vegetables a day.
• Eat more fish.
• Cut down on fatty and sugary foods.
• Try to limit salt.
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