- Eat fewer fried and fatty foods such as cream, butter, full-fat dairy products, fatty red meat, cakes, biscuits and takeaways – and find lower-fat alternatives instead.
- If you have to use oil, go for one that is packed with monounsaturates such as olive oil or rapeseed oil.
- Eat five servings of fruit and vegetables every day – they are low in fat and calories but will help to fill you up.
- Go for high-fibre carbohydrates such as wholemeal bread, wholegrain cereals, brown rice and wholewheat pasta. They are far more filling than the white stuff.
- Start your day with a bowl of porridge.
- Use a little less meat in dishes like stews, soups and casseroles and add barley, lentils or beans instead.
- Eat oily fish once a week. Lunch on sardines with toast or serve salmon for dinner.
- Slash the salt content of your diet – check salt levels before you buy.
- If you drink, stick to sensible limits – that means no more than 3-4 units a day for men and 2-3 units daily for women.
Tags: 5 a day, alcohol, carlow, diet, energy, fat, fruit, healthy eating, healthy heart, kilkenny, low fat, nutrition, nutritional concepts, portion, vegetables, vitamins and minerals
