Wolverhampton City PCT - Making small changes = large benefits

By choosing a healthy diet you will be reducing your risk of coronary heart disease, cancer, obesity and diabetes.

Key Messages

All fats are high in calories, whether from plant or animal origin. Eating too many animal fats can raise blood cholesterol levels, which increases the risk of developing heart disease. The total fat intake in the diet should be restricted.
Sugar from a packet is not necessary. Consuming excessive amounts of sugar can contribute to obesity and increase the risk of tooth decay. Eat more foods containing starchy carbohydrates to provide energy and additional nutrients.
Too much salt in the diet increases risk for high blood pressure. Salt intake should be reduced to no more than 6g/day for an adult. Low salt is less than 0.1g of sodium (0.25g of salt) per 100g of the product.
Evidence shows that most diets that are protective against cancer are mainly made up from foods of plant origin. Eating a variety of whole grain cereals, fruits and vegetables daily will also reduce constipation.
It is important to drink plenty of fluid. The recommended intake is 8 cups a day of water-based drinks.

Remember: Small Changes = Large Benefits

Reducing Fat Intake

Replace animal or saturated fat e.g. butter with vegetable or unsaturated fats e.g. olive oil, rapeseed oil, sunflower oil.
Trim the fat from meat, choose lean cuts and remove skin from poultry
Measure out cooking oil with a spoon or use a spray oil.
Reduce consumption of fried food.
Switch to semi skimmed or skimmed milk.
Look at labels to check the fat content of food - low fat = 3g per 100g of the product.

Reducing Sugar Intake

Reduce the amount of sugar in hot drinks and in cooking
Check food labels for sugar products e.g. fructose, glucose, sucrose, corn syrup, palm sugar, maltose, syrup
Choose whole grain cereals rather than sugar coated varieties
Substitute fizzy drinks for 100% juice, fruit smoothies, herbal tea or juice and water
Choose fruit canned in juice rather than syrup
Reduce the amount of sweets and chocolate eaten per week

Reducing Salt Intake

Taste food before automatically adding to food at the table.
Add less salt when cooking vegetables
Reduce the consumption of savoury snacks e.g. crisps, crackers and processed nuts
Use herbs and spices to flavour food.
Reduce the use of pre-prepared sauces and ready meals
Reduce the consumption of processed meat and fish products e.g. sausages, fish fingers, chicken nuggets, meat pies, pork pies
Buy reduced-salt canned products e.g. baked beans with reduced salt

Increasing Fibre Intake

Choose whole grain cereals for breakfast e.g. porridge, wheat flakes, puffed wheat, muesli
Choose whole grain varieties of bread, pasta and brown rice
Add peas, beans and lentils to soups and stews.
Add dried or fresh fruit to breakfast cereals to increase fibre and provide natural sweetness
Add raw vegetables to sandwiches e.g. grated carrot, tomato, onion
Try vegetable sticks and a dip as a snack e.g. carrots, celery, peppers with tomato salsa.