6. Eat more fruit and
vegetables
• Fresh
• Frozen
• Tinned
• Dried
• Juice
7. Choose more high
fibre foods
To help maintain blood
glucose levels and
cholesterol levels
• Fruit
• Vegetables
• Pulses
• Oats
Helps to maintain a
healthy gut
• Wholegrain cereals
• Wholemeal bread
• Wholewheat pasta
• Brown rice
8. Reduce animal or
saturated fat intake
• Use low fat milk
• Use low fat spread
instead of butter
• Use oil high in
unsaturated fat, eg
olive oil, rapeseed
oil
9. Use less fat in
cooking
• Grill
• Dry-roast
• Microwave
• Steam
10. Choose the right sort
of fat
SATURATED
• Full fat dairy
produce (eg
cheese, butter, full
cream milk)
• Pies
• Biscuits
• Savoury snacks
• Lard
• Hard vegetable fat
MONO-
UNSATURATED
• Olive oil
• Rapeseed oil
• Groundnut oil
POLY-
UNSATURATED
• Sunflower oil
(products)
• Oily fish
11. Cut down on sugary
foods
• Not a sugar free
diet
• Cut out sweets
• Cut out sugary
drinks
14. Avoid diabetic
products
• Cost
• Laxative effects
• Focus on ‘sugar free’
• Still raise blood glucose levels
• Still contain same calories
15. Reduce salt intake
• Cut down on added
salt
• Use alternative
seasonings
• Look out for
reduced/low sodium
foods, eg bread
• Avoid salt substitutes
23. How many units in your
drink?
units
• 1 pint premium strength lager or cider 3
• 1 pint average strength lager 2.8
• 1 pint average strength cider 2.6
• 1 pint bitter 2.3
• 1 pint stout 2.3
• Medium glass (175mls)white or red wine 2.3
• Large glass (250mls) white or red wine 3.3
• Pub measure (25mls) spirit 1
