HANDY HINTS FOR PREPARING HEALTHIER FOOD

• Don't fry food - instead, grill, bake, casserole, boil, poach or steam.
• Dry fry meats in their own fat. Choose leaner cuts of meat and trim off any visible fat.
• Serve fish and poultry without the skin.
• Eat low fat dairy products instead of full fat varieties, for example: skimmed milk, reduced fat cheddar, cottage cheese, low fat yoghurts.
• If using a full fat cheese, choose a mature variety, as you will need less to flavour your dish.
• Don't roast vegetables in lots of fat, just brush the surface or use a spray fat.
• Cook vegetables for a short period in as little boiling water as possible, or steam them to preserve the vitamin and mineral content.
• Avoid leaving cut vegetables in air, light and heat: cover and chill. Don't soak vegetables in water as vitamins can dissolve away.
• Be wary of prepared salads and sandwiches - they often contain a lot of fat. Ask for them to be prepared without mayonnaise, dressing or fat spread or add a low fat variety.
• Decrease the amount of salt you add to dishes. Flavour with herbs and spices instead.
• Eat more wholegrain cereals at breakfast such as muesli, shredded wheat and porridge. Try natural yoghurt, fruit compote, prunes and fresh fruit. Poach and scramble eggs rather than frying.
• Go for wholemeal and wholegrain varieties instead of white bread, pasta and rice, or half and half.