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tuna, skate and hake. Anyone who regularly eats a lot of fish should try
to choose as wide a variety as possible.
Cut down on saturated fat and sugar
We all need some fat in our diet. But it’s important to pay attention to
the amount and type of fat we’re eating. There are two main types of fat:
saturated and unsaturated. Too much saturated fat can increase the
amount of cholesterol in the blood, which increases your risk of
developing heart disease.
Saturated fat is found in many foods, such as hard cheese, cakes,
biscuits, sausages, cream, butter, lard and pies. Try to cut down, and
choose foods that contain unsaturated rather than saturated fats, such as
vegetable oils, oily fish and avocados.
For a healthier choice, use a just a small amount of vegetable oil or
reduced-fat spread instead of butter, lard or ghee. When you're having
meat, choose lean cuts and cut off any visible fat. Most people in the
UK eat and drink too much sugar. Sugary foods and drinks,
including alcoholic drinks, are often high in energy (measured in
kilojoules or calories), and could contribute to weight gain. They can
also cause tooth decay, especially if eaten between meals.
Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and
pastries, which contain added sugars: this is the kind of sugar we should
be cutting down on rather than sugars that are found naturally in foods
such as fruit and milk.
Food labe