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Eat healthily
Articles on diet
Feast on fish by Mary McComish (Senior Dietician,
RVH)
The hidden salt that is putting our lives at risk
by Prof Graham MacGregor (Professor of Cardiovascular Medicine, St George's,
London - Daily Mail, Thursday 24 March 2005)
Diet links
British Heart Foundation booklet - Eating
for your heart
Food Standards Agency - Eat
Well
Food Standards Agency - Northern
Ireland
Salt
Consensus Action on Salt and Health (CASH) - www.hyp.ac.uk/cash
Food Standards Agency - Salt
Consensus Action on Salt and Health - www.actiononsalt.org.uk
The following guidelines have been recommended by the British Hypertension
Society:
| - |
CHOOSE FROM THIS GROUP DAILY |
EAT IN MODERATION 2 - 3 TIMES
A WEEK ONLY |
EAT IN MODERATION ONCE A WEEK
OR LESS |
AVOID EATING |
|
Cereal food
ie cornmeal
|
Wholemeal flour, oatmeal, wholemeal bread, whole grain
cereals, porridge oats, crispbreads, brown rice, wholemeal pasta,
cornmeal, untoasted sugar-free muesli, rice cakes |
White bread, white flour, white rice & pasta, water
biscuits, wholemeal or oat scone, teacake, pancake |
Sugar-coated cereals, plain semi-sweet biscuits, ordinary
muesli |
Sweet biscuits, cream-filled biscuits (unless cooked
in rape seed oil), coissants |
| Fruit & vegetables |
All fresh, frozen & dried vegetables, baked potatoes
(eat skin), tofu. Eat at least 5 - 7 portions per day |
Olives, avacado |
Fruit in syrup, crystallised fruit, chips & roast
potatoes cooked in rape seed oil. Oven chips labelled "cooked
in sunflower oil and 40% less fat" (grill if possible) |
Deep-fat-fried chips, roast potatoes (unless cooked
in rape seed oil), crisps & savoury snacks |
| Nuts |
Chestnuts |
Walnuts, pinenuts |
Pistashio nuts, peacan, almonds, seasame or sunflower
seeds, peanuts & most other nuts eg hazelnuts, brazil nuts |
Coconut, cashew |
| Fish |
All fresh & frozen fish,(avoid frying) eg cod, plaice,
herring, macherel |
Fish fried in suitable oil, fish fingers or fish cakes
(grilled), tinned fish in oil (drained) or tomatoe sauce eg sardines,
tuna |
Prawns, lobster, crab, oysters, molluscs, winkles, smoked
fish eg salmon |
Fish rae, taramasalata, fried scampi |
| Meat |
Chicken, turkey (without skin), veal, rabbit, game,
soya protein meat substitute, very lean red meat (grilled) |
Lean beef, pork, lamb, ham & gammon, very lean minced
meat |
Liver, kidney, tripe, sweetbreads, grilled back bacon
(pre-boil in water), duck (without skin), low-fat pate |
Sausages, luncheon meats, corned beef, pate, salami,
streaky bacon, burgers, goose, meat pies & sausage rolls, pasties,
scotch eggs, visible fat on meat, crackling, chicken skin |
| Eggs & diary foods |
Skimmed milk, soya milk, powdered skimmed milkm cottage
cheese, low-fat curd cheese, low-fat yoghurt, egg white, low-fat fromage
frais |
Semi-skimmed milk, no more than 3 whole eggs per week
including those in baked items eg cakes, quiche, flans |
Medium-fat cheeses eg Edam, Camembert, Gouda, Brie,
cheese spreads, half-fat cheeses, labelled 'low-fat', sweetened condensed
skimmed milk |
Whole milk & cream, full-fat yoghurt, cheese, eg
stilton, cheddar, cream cheese, evaporated or condensed milk, imitation
cream, excess eggs ie 4 or more per week |
| Fats & oils |
Small amounts only, see next column |
Olive oil, rape seed oil |
Margarine & shortening labelled 'high in polyunsaturates'
or corn oil, sunflower oil, soya oil, safflower oil, grapseseed oil,
peanut (ground nut) oil, reduced-fat & low-fat spreads |
All margarines, shortenings & oils not labelled
'high in polyunsaturates', butter, lard, suet & dripping, vegetable
oil or margarine of unknown origin, all spreads not labelled 'low-fat'. |
| Prepared foods |
Jelly (low-sugar), sorbet, fat-free homemade soups |
Home made pastry, puddings, cakes, biscuits, sauces
etc made with wholemeal flour & fat or oil as above, low-fat ready-prepared
meals |
Non-dairy ice cream, custard mix made with water or
skimmed milk |
Processed pastries, puddings, cakes & sauces made
with whole milk & fat or oil as above, suet dumplings or puddings,
cream soups, packet soups |
| Sweets, preserves, jams & spreads |
sugar-free artificial sweetnes, low-fat jam & marmalade |
Jam, marmalade, honey, low-fat soft cheese, low-fat
spreads |
Boiled sweets, fruit pastilles & jellies. Marmite,
Bovril, chutneys & pickles, fish & meat pastes, peanut butter |
Chocolate spreads, chocolates, toffees, fudge, butterscotch,
carob chocolate, coconut bars |
| Drinks |
Freshly made tea, coffee, mineral water, fruit juice
(unsweetened) |
Alcohol
3 - 4 Units/day (men)
2 - 3 Units/day (women)
Maximum 21 Units/week (men)
and 14 Units/week (women)
|
Sweetened drinks, squashes, fruit juice (sweetened),
malted milk or hot chocolate drinks made with skimmed milk |
Whole milk drinks, cream-based liqueurs, coffee whitener |
| Salt, sauces & dressings |
Herbs, spices, lemon juice, garlic, pepper |
Homemade salad dressings & mayonnaise made with
suitable oils as above, low-fat or low-calorie mayonnaise & dressings |
Parmesan cheese |
High salt intake, Tabasco, soya sauce, ordinary or cream
dressings & mayonnaise, Worchestershire sauce |
Note: If you are overweight, aim to eat most of your food from the far
left column
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