The healthy
eating messages below are from the brochure called: Enjoy
Healthy Eating: a guide to keeping your blood cholesterol in
check.
-
Use
margarine spreads instead of butter or dairy blends.
-
Use a
variety of oils for cooking – some suitable choices
include canola, sunflower, soybean, olive and peanut
oils.
-
Use salad
dressings and mayonnaise made from oils such as canola,
sunflower, soybean and olive oils.
-
Choose
low or reduced fat milk and yoghurt or ‘added calcium’
soy beverages. Try to limit cheese and ice-cream to
twice a week.
-
Lower
your expectations and you will suffer less
disappointment. Try seeing everything as already perfect
and accept things as they are, then you can strive less
and relax more.
-
Have fish
(any type of fresh or canned) at least twice a week.
-
Select
lean meat (meat trimmed of fat and chicken without
skin).
-
Try to
limit fatty meats including sausages and delicatessen
meats such as salami.
-
Snack on
plain, unsalted nuts and fresh fruit.
-
Incorporate dried peas (e.g. split peas), dried beans
(e.g. haricot beans, kidney beans), canned beans (e.g.
baked beans, three bean mix) or lentils into two meals a
week.
-
Make
vegetables and grain-based foods such as breakfast
cereals, bread, pasta, noodles and rice the major part
of each meal.
-
Try to
limit take-away foods to once a week. Take-away foods
include pastries, pies, pizza, hamburgers and creamy
pasta dishes.
-
Try to
limit snack foods such as potato crisps and corn crisps
to once a week.
-
Try to
limit cakes, pastries and chocolate or creamy biscuits
to once a week.
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