Reducing fat
Fat is an important part of a healthy diet. Fat works in the digestion and absorption of some vitamins, boosting our immune system, maintaining our cell structure and vital hormones.
However too much fat, especially saturated fat, in the diet that is not used by the body will be converted into body fat stores. Too much saturated fat and trans-fat is linked to high cholesterol and an increased risk of heart disease.
Government guidelines recommend women should have no more than 20g saturated fat a day and men no more than 30g saturated fat a day and neither should have more than 5g trans-fat a day.
How you can reduce saturated fat:
• Opt for a low-fat, olive oil-based spread instead of margarine or butter
• Use skimmed or semi-skimmed cow’s milk instead or full fat or consider trying an alternative milk such as soy, oat, coconut or almond
• Choose cottage cheese, quark and low-fat cheese options instead of high fat cheeses such as cheddar and blue cheeses
• Remove the skin and any visible fat from cuts of meat
• Opt for mostly lean cuts of meat and skinless poultry such as chicken and turkey
• Try baking, grilling, boiling or steaming food instead of frying
• Try a vegetarian alternative to meat once a week, which is often high in unsaturated fat
• Look at the nutrition labels on food packaging and avoid those with a high total fat or saturated fat content
• Have fish such as salmon, mackerel or kippers each week which are high in healthy omega-3 fats
• Switch a bag of crisps for a handful of nuts such as almonds, brazils or peanuts that are high in healthy omega-6 polyunsaturated fats
• If using cooking oils opt for olive, rapeseed or sunflower oil
Reducing sugar
Eating and drinking food that are high in sugar can be detrimental to your health as often high sugar foods have high calories and fewer nutrients so can increase the risk of health conditions such as heart disease, type 2 diabetes and stroke.
Cutting down on high sugar foods can help to reduce your health risks as well as your weight. The government suggest that added sugars should not make up more than 5% of the calories you eat and drink each day, this includes adding sugar to hot drinks, using honey on cereal and fruit juices.
The recommended amount of total sugar an adult should have each day is 30g. You should look at the nutritional labels on food packets at the amount of “carbohydrates (of which sugars)” and avoid foods with more than 22.5g total sugar per 100g and opt for foods with 5g or less total sugar per 100g.
How you can reduce sugar intake:
• Swap sugary, fizzy drinks for sparkling water with unsweetened cordials
• Keep fruit juices to one 150ml serving a day
• Try to reduce the amount of sugar you add to hot drinks or cereals
• Swap any high sugar cereals for lower options such as oats or wholegrain varieties
• Cut down on the number of sugary snacks such as biscuits, cakes and pastries
• Swap high sugar cordials for low sugar options
• Try a swap to reduced sugar jams or marmalades
• If you use fruit from cans, opt for fruit in water not syrups
• Opt for dark chocolate with a higher cocoa percentage
Excessive sugar consumption can lead to health issues such as diabetes,
cholesterol and cardiovascular disease
The Government recommends that sugar should not make up more
than 5% of your daily calorie intake
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