Therapies - Foods to eat and to avoid




		Foods to Choose Fats and Oils Polyunsaturated margarines, fats and oils, for example Sunflower or Soya spread and Sunflower, Corn, Safflower and Soya oils are alright in moderation. Try not to use the oil for frying more than once as prolonged heat may convert more of the oil to a 'saturated' state. French dressing made with a suitable oil is OK as is polyunsaturated salad dressing. Monosaturates occasionally, such as Olive Oil or monosaturated spreads. Fish Oily fish such as mackerel, herrings, kippers, sardines, whitebait, trout or salmon at least three times a week White fish, tuna and shellfish. Meat and Meat Alternatives Lean red meat, poultry, game and offal Try to include 0.25lb of liver per week. If you really dislike liver, have 2 to 3 servings of lean meat. Quorn, soya and tofu. Pulses - peas, beans, lentils, baked beans, soup made with pulses. Fruit and Vegetables Aim for 5 portions a day (1lb / 500g). Fresh fruit, vegetables (fresh or frozen) - particularly salad/raw vegetables and green leafy vegetables. Potatoes - jacket, boiled or mashed and, occasionally, roasted or home made chips cooked in suitable oil (use oil a maximum of three times). Oven chips in Sunflower oil, up to once a week. Dairy Products Low fat dairy products Skimmed milk preferably, or semi-skimmed. Low fat yoghurt / fromage frais, cottage cheese. Cheese made with polyunsaturated fat (such as "Flora") in moderation. Eggs (up to 3 or 4 a week). 'Healthy Eating' Ice Creams and Sorbets. Hard cheese (preferably half fat) no more than 0.25lb / 100g a week. Grains Bread, preferably wholemeal Breakfast cereals, preferably wholegrain, such as Weetabix, Branflakes, Porridge and Muesli. Pasta and Rice. Wholemeal and wholegrain products contain more fibre, vitamins and minerals. Homemade cakes, biscuits and pastries made with polyunsaturated fat and (ideally) half wholemeal flour. Bread sticks, water biscuits, crispbreads, tea cakes, crumpets. Shop bought plain biscuits and muesli bars, in moderation. Pulses Peas, beans, lentils and baked beans. Soups made with pulses. Nuts and seeds Sunflower, pumpkin, sesame seeds, hazelnuts, chestnuts, almonds and walnuts. Sugar Sugary foods should be used in moderation unless extra calories are needed for weight gain. (It does not provide any other nutrients, so should not replace other foods). Drinks Decaffeinated teas and coffees Herbal teas Soft drinks Water and 'low fat' bedtime drinks Make sure that you drink 8 mugs (9 to 12 cups) of fluid a day. Alcohol Aim to have no more than I to 2 units daily, with 2 or 3 alcohol free days each week. A unit is equivalent to 1/2pint of beer or a glass of wine. Extras Soup (not 'cream of') Low fat crisps, or those cooked in Sunflower oil, once or twice a week. Sugary sweets which are low fat, eg boiled sweets, pastilles, peppermints, jelly sweets.			Foods to Avoid Fats and Oils Frequent fried foods Blended cooking oils, butter, lard, hydrogenated vegetable oil Suet, dripping, low fat spreads, mayonnaise or salad dressings made with saturated fats (check the label) Fish Fried fish (shallow fried in suitable oil may be eaten occasionally) Fish in batter, cream sauce or butter Fish tinned in unspecified oil. Meat Fatty meat Processed meat such as sausages, burgers, corned beef, luncheon meat, meat pies or pasties and poultry skin. (Remove poultry skin or meat fat before cooking). Fruit and Vegetables Chips, except as described above Fried vegetables. (A stir fry with suitable oil is OK). Dairy Products 'Gold Top' milk Full cream ('silver top') Greek yoghurt, thick and creamy yoghurt, whole milk bio yoghurts Excess hard cheese, including vegetarian 'Ordinary' ice cream, cream Grains Muesli with coconut, added vegetable fat croissants Bought cakes and biscuits, slimming biscuits or bars. Nuts and seeds Brazils, coconut, cashews, peanuts, peanut butter . Drinks Excess tea, coffee or cocoa (that is more than 4 cups containing caffeine a day). Full fat bedtime drinks such as drinking chocolate. Extras 'Cream of' soups Crisps and similar savoury snacks keep chocolate, including carob chocolate, to an absolute minimum High fat sweets eg toffee, fudge.