1. Choose lower fat alternatives, such as substituting low fat cheese for cream cheese.
  2. One third of your meals should consist of salad or vegetables.
  3. Remember to eat at least five portions of fruit and vegetables per day.
  4. To help you use less olive oil, try using an olive oil spray for cooking, or when making salad dressings.
  5. If you are trying to cut down on salt, use extra spices and herbs to add flavour to your meals.
  6. Want to cut down on fat? Swap frying or roasting with grilling, using a griddle pan or steaming your food.
  7. Choose a leaner cut of meat without fat such as poultry with skin removed, fillet steak. Cut off any visible fat.
  8. Choose wholegrain rice and pasta as they are higher in fibre than the white alternatives.
  9. When using cheese, maybe think about a mature Cheddar or a hard blue cheese, for more flavour, but use less of it, perhaps grating it.

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