myDNA Recommendations – General Suggestions

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



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