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Fruit and Vegetables
Bread, other cereals & potatoes
Meat, fish & alternatives
Milk & dairy foods
Foods containing fat, foods & drink containing
sugar
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Foods containing fat, foods & drink containing sugar
These foods provide energy but may contribute
only small amounts of other nutrients. They are not essential to a healthy
diet but add extra choice and taste. Many people eat far more from this
group than we actually need. However, for those who are very active, these
foods and drinks can be a useful additional source of energy.
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KEY
TIPS
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Try
to eat more starchy carbohydrate foods in place of fatty foods |
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View
cream, pies, pastry and crisps as occasional treats |
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Select
a spread you enjoy and use it sparingly |
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Frequently
eating sugary foods and drinks can lead to dental caries |
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Avoid
brushing teeth immediately after having fizzy drinks and fruit
juice as this can damage tooth enamel |
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Fat
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Carbohydrate
(sugar) |
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Some
vitamins |
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Some
minerals |
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SHOPPING
TIPS
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Select
more low-fat foods and reduced-fat alternatives |
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Check
the label for hidden fats in biscuits, cakes, confectionery,
and ready-made sauces |
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Some
spreads now contain stanols or sterols, which have been shown
to help lower cholesterol |
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COOKING
TIPS
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Use
a seed oil or olive oil in small amounts for cooking |
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Try
using a spray for oils |
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Try
grilling, baking or microwaving rather than frying |
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Always
drain or skim any excess fat or blot with a paper towel |
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DID
YOU KNOW?
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Fat
has over twice as many calories as the same weight of starch
or protein |
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Margarine
and butter have the same amount of calories and fat |
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There
are some essential fats which are as important to us as vitamins |
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Most
people eat far more fat than is needed for health |
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TYPES
OF FAT
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There are three main
kinds of fat:
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Saturates |
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Monounsaturates |
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Polyunsaturates |
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Certain types of fat can raise the
level of cholesterol in the blood, therefore increasing the risk of heart
disease. These are mainly saturated fats, and are usually in a solid form
at room temperature.
Monounsaturated fats are found in rapeseed oil, olive oil and meat. These
have been found to help reduce blood cholesterol.
Polyunsaturates may help to protect against heart disease, and these can
be found in oil-rich fish such as kippers, mackerel, herring and salmon,
and also in lamb and beef from animals that have been fed on grass.
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