What To Eat?

• Replace saturated fat with polyunsaturated fat where possible.

• Eat at least five portions of fruit and vegetables per day (new research has suggested that we should all aim for seven portions per day).

• Eat at least two servings of fish (preferably oily fish) per week.

• Consider regularly eating whole grains and nuts.

• Keep the amount of salt in your diet to less than 6 g per day.

• Limit alcohol intake to less than 21 units per week for men and less than 14 units per week for women. See also separate leaflet called Alcohol and Sensible Drinking.

• Avoid or reduce the following in your diet:

• Processed meats or commercially produced foods (including 'ready meals') which tend to be high in salt and trans fatty acids.

• Refined carbohydrates, such as white bread and processed cereals.

• Sugar-sweetened drinks.

• High-calorie but nutritionally poor snacks, such as sweets, cakes and crisps.