Lower Fat
- Choose low-fat dairy (milk, yoghurt, cheese)
- Use cooking oils sparingly
- Thinly scrape butter/margarine on toast
- No deep frying- instead steaming, grilling, baking
- Choose lean cuts of meat- including meats with less marbling, 5-star mince
- Trim fat from steak
- Take-off the skin of chicken
- Avoid processed meats (salami, strass)
- Include beans, legumes, fruits and vegetables in your diet
- Consume small portions of nuts
Lower Fat and Omega 3 Enriched
- Include fish in your diet 2-3 times per week
- Use flaxseed oil in salad dressings
- And as above for low fat
Higher Protein
- Choose lean cuts of meatless marbling
- 5 star mince
- Trim fat from steak
- Take-off the skin of the chicken
- Add beans to soups, casseroles, and salads
- Include protein at breakfast (ie egg on toast, peanut butter on toast, yoghurt on porridge)
Mediterranean Diet
- Instead of meat include beans and legumes (chickpeas/lentils) in meals as protein sources
- Include whole grains (quinoa, oats) instead of cornflakes and white bread
- Use olive oil for cooking and on salads
- Eat plenty of vegetables