This document provides tips for adding more fiber, cutting down on sugar, salt, and fat in one's diet. Some recommendations include using wholemeal products, keeping skins on fruits and vegetables, eating oats, nuts and seeds, dried or fresh fruits, and choosing fresh produce to increase fiber intake. It suggests using artificial sweeteners, unsweetened fruit juice, and reducing overall sugar to lower sugar consumption. To reduce salt, it advises using herbs and spices instead of salt during cooking and choosing fresh produce over packaged foods. For cutting down on fat, it recommends removing fat from meat, choosing lean proteins and low-fat dairy, and avoiding frying foods.

1. © PDST Home Economics
Addition of fibre: Cutting down on sugar:
Use wholemeal
products.
Keep skins on fruit
+ vegetables.
Use rolled oats or
porridge.
Use nuts or seeds.
Use dried or fresh
fruit.
Use an artificial
sweetener.
Use unsweetened fruit
juice.
Reduce sugar.
Use fresh fruit and
vegetables.
Cutting down on salt: Cutting down on fat:
Use herbs and
spices.
Choose fresh
produce.
Cut down on
packet foods.
Reduce in cooking.
Remove visible fat.
Choose fresh produce.
Use low fat dairy
products.
Don’t fry.
Avoid eating skin off
poultry.