Healthy food choices

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Fats, oils and nuts * Sunflower, canola, olive and soya oils * Soft margarines * Non-stick vegetable sprays * Almonds, pecan, hazelnuts and peanuts in moderation Meat, fish and poultry * Lean cuts only * Portion sizes to 90 to 120g a day – about the size of your palm * Eat chicken without the skin * Eat fish at least twice a week * Shellfish is fine except prawns, shrimps and caviar * Tinned fish should be in water or brine Lentils and dry beans * All types of lentils, peas and beans * Baked beans and other tinned beans Eggs * Use a maximum of three egg yolks a week and cut down on other foods containing cholesterol if you do eat egg yolk Milk and milk products * Low-fat and skim milk * Low-fat and fat-free yoghurt * Low-fat and fat-free cottage cheese * Low-fat buttermilk Breads and cereals * Brown bread and wholewheat bread * Oats, oat bran and maize meal * High-fibre (low fat) breakfast cereals * Low-fat wholewheat crackers * Rice and pasta Fruit and vegetables * Eat at least five portions of fruit and vegetables each day * Choose fresh fruits instead of fruit juices * Use avocado and olives in moderation Beverages * Tea and coffee without sugar, diet cold drinks, sugar-free squash * Use sweetened cold drinks in moderation * Use fruit juice in moderation * If you drink alcohol, no more than two drinks a day (1 drink = 340ml beer or 120ml wine or 25ml spirits). Avoid if you have high blood pressure or are overweight Desserts * Choose fresh fruit, jelly, skim-milk custard, fat-free or low-fat yoghurt, fruit ices, fruit yoghurt Avoid the following foods Fats and oils: * Butter * Hard brick margarine, brick cooking fat, lard * All fried food * Coconut and biscuits containing coconut * Mayonnaise Meat, fish and poultry: * Fatty beef, pork and mutton * Processed meats such as salami and polony * Organ meats such as offal, liver and kidneys * Tinned meat and pies * Take-aways such as fried chicken and hamburgers * Deep fried foods Milk and milk products: * Full cream milk * Condensed milk * Cream, artificial cream, coffee and tea creamers * Full-fat ice cream and yoghurt * Full fat cheeses Breads and cereals: * White bread and rolls * Refined breakfast cereals * Salted, high-fat savoury snacks * Biscuits, cakes, puddings, chocolates, fudge etc * Crisps, corn crisps, other savoury snacks