Cutting down on saturated fat

The two main types of fat are saturated and unsaturated fats. Saturated fats are often called ‘bad’ fats as they have been shown to increase cholesterol and your chances of developing heart disease. Having unsaturated fat instead of saturated fat can help lower blood cholesterol.

It is recommended that:
• The average man should eat no more than 30g of saturated fat a day.
• The average woman should eat no more than 20g of saturated fat a day.

Saturated fats are found in many foods, such as full fat dairy products like whole milk, hard cheese and butter, fatty meat and processed meat products like sausage rolls and pies and also cakes and biscuits. Try to cut down on these, choose lower fat dairy foods and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish, nuts and avocados.

Cutting down on sugar

Sugary foods and drinks are often high in calories, and also contribute to tooth decay. Cut down on foods and drinks with 'added' sugars like sugary fizzy drinks, cakes, biscuits and pastries.