CHOOSE THESE-

starchy, high fibre foods, fruit & veggies

IN MODERATION-

a little of what you fancy

AVOID-

fats, sugars to excess- but enjoy your food!

CEREAL FOOD

Wholemeal bread & flour, oatmeal,

wholegrain cereals, porridge oats, crispbreads, wholegrain rice and pasta,

sweetcorn.

White flour, white bread,

sugar coated breakfast

cereals, white rice, pasta

Fancy breads e.g. croissants,

savoury cheese biscuits,

cream crackers

FRUIT &  VEGETABLES

All fresh and frozen

vegetables - peas, broad beans, sweetcorn.

Dried beans and lentils are particularly high in fibre.

Baked potato - eat skins

wherever possible.

Fresh fruit.

Dried fruit

Chips- once a week, if you really must, if cooked in suitable oil-see below

avocado pears,

olives.

Potato crisps,

chips cooked

in unsuitable oil or fat

NUTS.

Walnuts

Almonds, brazil nuts,

chestnuts, hazelnuts,

peanuts.

Coconut.

FISH

All white fish, oily fish, (not fried)

e.g. herrings, tuna

Shellfish occasionally.

Fish roe.

MEAT (LEAN)

Chicken, turkey, veal, rabbit, game.- 2-4 oz. portions

Ham, beef, pork, Iamb,  bacon, lean mince, liver and kidney occasionally.

Visible fat on meat (including crackling).

sausages, pate, duck, goose.

streaky bacon, meat pies,

meat pasties.

EGGS & DAIRY FOODS

Skimmed milk, skimmed milk cheese e.g. cottage and curd cheese, egg white (3- 5

egg yolks per week only)

Low fat yoghurt

Edam cheese, Camembert.

Parmesan.

Whole milk, cream, hard cheese, stilton, cream cheese, excess egg yolks.

FATS

All fats should be limited

Margarine labelled 'high in polyunsaturates', olive oil, corn oil, sunflower oil, soya oil,

safflower oil.

“Benecol” spread can actually lower cholesterol

Butter, dripping, suet lard,  margarine not 'high in

polyunsaturates” cooking/vegetable oil of unknown origin.

MADE - UP DISHES

Skimmed milk puddings,  low fat puddings, e.g. jelly, sorbet, skimmed milk  sauces

Pastry, puddings, cakes and biscuits made with suitable margarine or oil and wholemeal flour

Pastry puddings, cakes and biscuits made with suitable margarine or oil and white flour. Ice-cream,

Tinned or whole milk puddings, dairy ice-cream,  pastry, puddings, cakes, biscuits and sauces made with whole milk, eggs or unsuitable fat or oil.

All proprietary puddings and sauces.

Mayonnaise

SWEETS, PRESERVES AND SPREADS

Bovril, Oxo, Marmite.

aspartame sweetener- (Canderel)

Non-sugar gum. Non-sugar sweets, eg no sugar Polos

Meat and fish pastes, boiled sweets, fruit pastilles, peppermints, etc.,

 Jam, marmalade, honey, sugar.

Peanut butter, chocolate, toffees, fudge, butterscotch, lemon curd, mincemeat

DRINKS

Tea, coffee, mineral water,  unsweetened fruit juices, clear soups, homemade soups e.g. vegetable, lentil,

Packet soups,

Alcohol- red wine especially, but no more than 21 units a week

Cream soup