This guide provides healthy eating
- Eat less meat. In your diet reduce the frequency and the
serving-size of red meat portions. Try not to eat meat more than
once a day and preferably less often.
- Whenever you are going to eat meat, try to select lean cuts and
remove all visible fat before eating. Grill the meat rather than
- Add more poultry and fish to your meals. Avoid sausage,
frankfurters, bologna and other processed meats because they are
usually high in fat.
- Reduce severely the amount of cream, butter, cream cheese and
ice- cream that you consume. Choose semi-skimmed milk or pour off
the cream before having it.
- Eat only those dairy products, which have low fat such as
skimmed milk, cottage cheese and yogurt. Use soft margarines that
are high in polyunsaturates.
- Restrict the number of eggs to no more than three per week.
- Avoid more consumption of commercial biscuits and cakes because
these are made with hard fats.
- As the cooking oil, use only the recommended oils such as corn,
soya, or olive.
- For the sake of your teeth, reduce intake of heavily sweetened
foods such as sweets and biscuits.
- Eat some fresh fruits every day. And if possible eat fruits at or
after every meal.
- Eat more vegetables, particularly peas and beans - fresh or
dried - because they are a very good low-fat source of protein.
- Eat wholemeal bread as your staple food. Eat wholemeal breakfast
cereals. Take extra bran if the rest of your daily diet is rather