Maximise Your Healthy Dieting

There are some tips on healthy diet:

- Eat at least five portions of fresh fruit and vegetables every day. Frozen and canned vegetable can also be used.

- Trim any visible fat off meat and remove any skin from poultry.

- Vary you choices as much as possible to ensure the widest range of nutrients in your diet.

- Eat at least two portions of fish a week, of which one should be oily fish.

- Try to avoid eating more than ten eggs per week as these are particularly high in cholesterol. People with high blood cholesterol are advised not to eat more than four eggs per week, although each individual should check with their doctor.

- Aim to keep your salt intake to no more than 6g a day (about 1 level teaspoon). As well as limiting the amount of table salt you add to food, watch out for salt added to manufactured foods and sauced. Try flavouring foods with herbs and spices instead.

- Remember the least recommendations regarding intake of fluids, which is to aim for 6-8cups, mugs or glasses of any type of fluid per day (excluding alcohol).

- Choose a milk allowance each day from the following:
350ml/12fl oz skimmed milk
250ml/8fl oz semi-skimmed milk
175ml/6fl oz whole milk
250ml/8fl oz calcium-enriched soya milk, sweetened or unsweetened.

- Or if you prefer cheese rather than milk, choose a cheese allowance from the following:
28g/1oz Cheddar
28g/1oz Edam
28g/1oz Gouda
42g/1½oz Mozzarella
42g/1½oz reduced-fat Cheddar/Cheshire

- Drink black tea, coffee (sweetened with artificial sweetener) and low-calorie drinks freely and use fat-free French or vinaigrette-style salad dressings freely.