• Don’t fry – try grilling, stewing, poaching, steaming, boiling, dry roasting, stir-frying, dry frying, micro-waving or baking in the oven, instead.
  • Try using non-stick cookware to reduce the fat needed and let any excess fat drip away before serving.
  • Avoid adding extra oil when cooking meat or mince. If you have to use oil measure it rather than pouring it from the bottle. Choose healthier options such as olive oil, rapeseed oil or canola oil.
  • Buy reduced-fat and low-fat dairy products – such as skimmed milk, semi-skimmed milk or reduced-fat cheese.
  • Choose a low-fat spread rather than butter – olive oil or rapeseed oil based– remember to use sparingly.
  • Choose lower fat dressings – avoid mayonnaise, creamy sauces.
  • Choose lean meat and mince, trim the visible fat off the meat and the skin off poultry before cooking.
  • Use stock cubes, stock and corn flour or a little gravy powder to make gravy rather than fatty juices from the meat.
  • Replace cream in recipes with low fat natural yogurt, low fat fromage frais or reduced fat crème fraiche.
  • In casseroles and stews use less meat and add more beans, pulses or vegetables. Choose tomato or vegetable based pasta sauces rather than cheesy or creamy ones.
  • Check food labels, and choose those with less salt added.
  • Cut down on salty snacks such as crisps/nuts and heavily salted foods such as bacon, cheese and other processed foods.
  • Taste your food before you add salt, you may not need it. If you need to add salt during cooking, do not add it again at the table.
  • Snacks such as chocolate bars, crisps and biscuits are very high in fat and calories. If you are trying to lose weight you should try to reduce the amount that you eat of these foods. It will be difficult to cut them out completely, so initially try to reduce the amount that you are eating, for example if you eat 2 bags of crisps per day, start by cutting down to 1 bag per day.
  • You should also think about healthier snacks that are lower in calories and are more likely to satisfy your hunger. Try the following Fruit bun or currant bun, bowl of breakfast cereal, plain popcorn, breadsticks, oatcakes or rice cakes, vegetable sticks (carrots, celery) – dipped in low fat yogurt, fresh fruit or fruit smoothies, dried fruit (such as a small packet of raisins or 4-5 ready to eat dried apricots), low fat yogurt or fromage frais, crackers with low fat cream cheese, cup of low calorie soup, mini cans of fruit.