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EAT REGULARLY

EAT IN MODERATION -OCCASIONALLY

EAT IN MODERATION - SPECIAL TREATS

AVOID EATING

Cereal food

Wholemeal flour, oatmeal. Wholemeal bread, whole grain cereals, porridge oats, crispbreads, brown rice, wholemeal pasta, cornmeal, untoasted sugar-free muesli ricecakes.

White bread.
White flour.
White rice & pasta.
Water biscuits.
Wholemeal or oat scones.
Teacake.
Pancake.

Sugar-coated cereals.
Plain semi-sweet biscuits.
Ordinary muesli.

Sweet biscuits, cream-filled biscuits, cheese biscuits, croissants.

Fruit & vegetables

All fresh, frozen, dried & unsweetened tinned fruit. All fresh, frozen, dried& tinned vegetables (especially peas, any canned beans & lentils). Baked potatoes (eat skin). Tofu.

Olives.
Oven chips labelled 'cooked in sunflower oil and 40% less fat' (grill if possible).
Avocado.

Fruit in syrup.
Crystallized fruit.
Chips & roast potatoes cooked in suitable oil.

Deep-fat-fried chips, roast potatoes.
Crisps & savoury snacks.

Nuts

Chestnuts.
Walnuts.
Pinenuts.

Pistachio nuts, Pecans, Almonds. Sesame or sunflower seeds.

Peanuts & most other nuts, e.g. hazelnuts, brazil nuts, cashew.

Coconut.

Fish

All fresh & frozen fish, e.g. cod, plaice, herring, mackerel. Tinned fish in brine or tomato sauce, e.g. sardines, tuna.

Fish fried in suitable oil. Fish fingers or fish cakes (grilled).

Prawn~lobstegcrab, oysters, molluscs, winkles. Fish tinned in oil (drained).

Fish roe, taramasalata. Fried scampi.

Meat

Chicken, turkey (without skin), Veal, Rabbit, Game, Soya protein meat substitute. Very lean red meat.

Lean beef, pork, lamb, ham &gammon. Very lean minced meat.

Liver, kidney, tripe, sweetbreads. Grilled back bacon. Duck(withoutskin). Lowfat pate.

Sausages, luncheon meats, corned beef, pdte, salami, streaky bacon, burgers, goose, meat pies & sausage rolls, pasties, Scotch eggs. Visible fat on meat. Crackling, chicken skin.

Eggs & dairy foods

Skimmed milk, soya milk, powdered skimmed milk.
Cottage cheese, Low-fat curd cheese, Low-fat yoghurt, Egg white, Low-fat fromage frais.

Semi-skimmed milk.
No more than 3 whole eggs per week including those in baked items, e.g. cakes, quiche, flans.

Medium-fat cheeses, e.g. Edam, Camembert,Gouda, Brie, cheese spreads. Half-fat cheeses labelled 'low fat'. Sweetened condensed skimmed milk.

Whole milk & cream. Full-fat yoghurt, cheese, e.g. Stilton, Cheddar, cream cheese. Evaporated or condensed milk, imitation cream. Excess eggs i.e. more than 4 per week.

Fats

Small amounts only - see next column.
Fat substitute.

Margarine& shortening labelled 'high in polyunsaturates' or 'monounsaturates'. Corn oil, sunflower oil, soya oil, safflower oil, grapeseed oil, olive oil, peanut (ground nut) oil. Reduced-fat & low-fat spreads.

All margarines, shortenings & oils not labelled 'high in polyunsaturates' or 'monounsaturates'. Butter, lard, suet & dripping. Vegetable oil or margarine of unknown origin. All spreads not labelled 'low fat'.

Prepared foods

Jelly (low sugar).
Sorbet.
Fat-free homemade soups.

Pastry puddings, cakes, biscuits, sauces, etc. made with wholemeal flour & fat or oil as above. Low-fat ready-prepared meals.

Packet soups.
Non-daily ice cream.
Custard mix made with water or skimmed milk.

Pastries, puddings, cakes & sauces made with whole milk & fat or oil as above. Suet dumplings or puddings. Cream soups.

Sweets, preserves, jams & spreads

Marmite, Bovril, chutneys & pickles. Sugar-free artificial sweeteners. Low-fat jam & marmalade.

Fish & meat pastes. Peanut butter. Jam, marmalade, honey. Low-fat soft cheese. Low-fat spreads.

Boiled sweets, fruit pastilles & jellies.

Chocolate spreads.
Chocolates, toffees, fudge, butterscotch, carob chocolate.
Coconut bars.

Drinks

Freshly made tea, coffee (not too many, not too strong!), mineral water fruit juice (unsweetened).

Alcohol.

Sweetened drinks. Squashes, fruitjuice (sweetened). Malted milk or hot chocolate drinks made with skimmed milk.

Whole milk drinks.
Cream-based liqueurs.
Coffee whitener.

Sauces & dressings

Herbs, spices, Tabasco, Worcestershire sauce, soy sauce, lemon juice. Garlic, pepper.

Homemade salad dressings & mayonnaise made with suitable oils as above.

'Low-fat'or'low-calorie' mayonnaise& dressings. Parmesan cheese.

Ordinary or cream dressings & mayonnaise.