9225Introduction to CHOCounting.pdf - NDR-UK
9225Introduction to CHOCounting.pdf - NDR-UK
9225Introduction to CHOCounting.pdf - NDR-UK
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Fruit and vegetables<br />
• Aim <strong>to</strong> have a minimum of 5 portions of fruit and vegetables every day.<br />
• Try <strong>to</strong> choose from a wide variety of fruit and vegetables.<br />
Fatty foods<br />
• These foods include butter, margarine and cooking oils and many snack and convenience<br />
foods such as mayonnaise, salad dressings, c r i s p s, n u t s, savoury and sweet pastries, ice<br />
cream and chocolate.<br />
• These foods should be used sparingly as eating <strong>to</strong>o much can lead <strong>to</strong> being overweight.<br />
• Try <strong>to</strong> choose spreads and cooking oils which are higher in monosaturated or<br />
p o l y u n s a t u rated oil, for example olive oil or sunflower oil. Aim <strong>to</strong> use small amounts of these<br />
as the calorie content is the same as butter or lard.<br />
• G r i l l i n g , b a k i n g , boiling and stir frying are healthier methods of cooking.<br />
• Low-fat or reduced-fat alternatives can be a healthier alternative, but ensure that you read<br />
food labels <strong>to</strong> check the nutritional information.<br />
Sugar and sweet foods<br />
• These do not have <strong>to</strong> be avoided but eating <strong>to</strong>o much of these can lead <strong>to</strong> <strong>to</strong>oth decay and<br />
being overweight.<br />
S a l t<br />
• Salt intake should be kept <strong>to</strong> a minimum as <strong>to</strong>o much can lead <strong>to</strong> health problems such as<br />
high blood pressure. Processed foods such as crisps, pastries, ready meals and soups all<br />
contain salt so try not <strong>to</strong> have these <strong>to</strong>o often.<br />
• If you have used a little salt in cooking try <strong>to</strong> avoid adding any more at the table.<br />
R e m e m b e r:<br />
• Base your meals on starchy foods.<br />
• Try <strong>to</strong> have at least 5 portions of fruit and vegetables a day.<br />
• Eat more fish.<br />
• Cut down on fatty and sugary foods.<br />
• Try <strong>to</strong> limit salt.<br />
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