10 Rules for a Healthy Diet

As well as advice on what to eat and what to avoid in your diet, here are ten basic rules to follow:

1. Get down to and maintain your desirable body weight. 
2. Reduce your total fat intake, particularly saturated fats like butter and other animal fats. 
3. Ensure adequate intake of mono- and certain poly-unsaturated fats. 
4. Reduce your intake of foods high in cholesterol. 
5. Increase your fibre intake. 
6. Use sugar and foods high in simple carbohydrates in moderation. 
7. Use less salt. 
8. Eat a variety of foods. 
9. Drink alcohol only in moderation and regularly rather than in binges. 
10. Drink six to eight glasses of water a day. 

Healthy food choices

Fats, oils and nuts: 
Choose oils like sunflower, canola, olive and soya, try to use soft margarines, non-stick vegetable sprays and have almonds, pecan, hazelnuts and peanuts in moderation. 

Meat, fish and poultry: 
Lean cut meats are best and portion sizes should be around 90g to 120g a day - about the size of your palm. Eat chicken without the skin and try and eat fish at least twice a week. Shellfish is fine except prawns, shrimps and caviar and if you have to reach for the tinned fish, buy one in water or brine. 

Lentils and dry beans: 
All types of lentils, peas and beans are considered good for you as are baked beans and other tinned beans. 

Eggs: 
Use a maximum of three egg yolks a week and cut down on other foods containing cholesterol if you do eat egg yolk 

Milk and milk products: 
Low-fat and skim milk are best as are anything other low-fat products such as yoghurt, cottage cheese, and butter. 

Breads and cereals: 
Brown bread and whole wheat bread that contain oats or oat bran are great for your diet. If you are looking for cereal, go for a high-fibre (low fat) breakfast cereals. You should also consider low-fat whole wheat crackers, rice and pasta 

Fruit and vegetables: 
Eat at least five portions of fruit and vegetables each day and choose fresh fruits instead of fruit juices. Avocados are great but along with olives, should only be eaten in moderation. 

Beverages: 
Try drinking tea and coffee without sugar, or for something cooler, go for diet or sugar-free drinks. If you drink alcohol, no more than two drinks a day. Avoid if you have high blood pressure or are overweight 

Desserts: 
Choose fresh fruit, jelly, skim-milk custard, fat-free or low-fat yoghurt, fruit ices or fruit yoghurt 

Avoid the following foods

Fats and oils: 
Butter, hard brick margarine, brick cooking fat, lard, all fried food, coconut and biscuits containing coconut and mayonnaise 

Meat, fish and poultry: 
Fatty beef, pork and mutton, processed meats such as salami, organ meats such as offal, liver and kidneys, tinned meat and pies, takeaway such as fried chicken and hamburgers, deep fried foods 

Milk and milk products: 
Full cream milk, condensed milk, cream, artificial cream, coffee and tea creamers, full-fat ice cream and yoghurt, full fat cheeses 

Breads and cereals: 
White bread and rolls, refined breakfast cereals, salted, high-fat savoury snacks, biscuits, cakes, puddings, chocolates, fudge etc, crisps, corn crisps and other savoury snacks. 

Remember, the above is a very basic guideline. Please consult your doctor for advice if you are unsure about anything in your diet.