Use the following links or the "Find" button above to locate paticular items of your diet. The first column are foods that you are allowed, the second for those you can take in moderation and the third those to avoid.
But first a few general tips to reduce the fat in your diet.
|Fats||Limit ALL fats.||Oils or margarine labelled 'high in polyunsaturates'. Sunflower oil, corn oil, soya oil, safflower oil, sesame oil, cottonseed oil, olive oil. Low-fat spreads.||Butter, dripping, lard, suet, palm oil, margarines not high in polyunsaturates, cooking or vegetable oil of unknown origin. Hydrogenated fats and oils.|
|Meats||Chicken, turkey, veal, rabbit, game.||Lean beef, bacon, ham, pork, lamb; lean mince, liver.||Visible fat on meat (including crackling), breast of lamb, belly pork, streaky bacon, sausages, salami, paté, luncheon meat, duck, goose, pork pies, meat pasties. Skin on poultry.|
|Eggs and dairy foods||Skimmed milk. Low-fat cheeses (e.g. cottage cheese), quark (skimmed milk soft cheese), curd cheese. Egg white. Very-low- fat yoghurt.||Semi-skimmed milk. Feta and ricotta cheese; Parmesan in small quantities; half fat cheeses (fat content 20-40% dry weight). Two whole eggs a week. Low-fat yoghurt.||Full-cream milk, evaporated or condensed milk, cream, imitation cream. Regular fat cheeses, cream cheeses. Full-fat yoghurt.|
|Fish (412)||All white fish, e.g. cod, haddock, plaice. Oily fish, e.g. herring, mackerel, sardines, tuna, salmon.||Fish fried in suitable oil. Oysters, mussels. Occasional scampi, prawns, shrimps, lobster.||Fish roe, fish fried in hard fats.|
|Fruit and vegetables||All fresh and frozen vegetables. Peas, beans, sweetcorn. Dried beans of all kinds )e.g. haricot, red kidney, butter beans), lentils, chick peas, are particularly high in 'soluble fibre'. Jacket or boiled potatoes - eat skins wherever you can. Fresh fruit, unsweetened tinned fruit, dried fruit.||Chips and roast potatoes cooked in suitable oil or polyunsaturated fat. Avocado pears, fruit in syrup; crystallised fruit.||Chips or roast potatoes cooked in solid fat. Oven chips. Potato crisps.|
|Nuts||Walnuts, chestnuts.||Almonds, brazil nuts, hazelnuts.||Coconut.|
|Cereal Products||Wholemeal flour, wholemeal bread, wholegrain cereals, oatmeal, cornmeal, porridge oats, sweetcorn, wholegrain rice and pasta, crispbreads, oatcakes, matzos.||White flour, white bread, sugary breakfast cereals, oatbran, white rice and pasta, plain semi-sweet biscuits, water biscuits.||Fancy breads, e.g. croissants, brioches: savoury cheese biscuits.|
|Desserts||Low-fat puddings, e.g. jelly, sorbet, skimmed milk pudding. Low-fat yoghurt. Low-fat sauces.||Cakes, pastry, puddings, biscuits and sauces made with suitable margarine or oil. Low-fat icecreams. Home-made snacks with polyunsaturated fat.||Commercially made cakes and biscuits made with saturated fats. Suet dumplings and puddings: butter and cream sauces. All proprietary puddings and sauces. Snacks deep fried in solid fats. Dairy icecream.|
|Beverages||Tea, coffee with skimmed milk, mineral water, slimline or sugar-free soft drinks, unsweetened fruit juice. Clear soups, home-made vegetable soup. Low alcohol beer.||Sweet soft drinks, low-fat malted drinks or low-fat chocolate (occasionally). Packet soups, meat soups. Alcohol.||Irish coffee. Full-fat malted drinks, drinking chocolate. Cream soups. Non-dairy coffee whitener|
|Sweets||Clear pickles. Sugar-free sweeteners, e.g. saccharin tablets or liquid; aspartame sweetener.||Sweet pickles and chutney; jam, marmalade, honey, syrup, marzipan, peanut butter, lemom curd. Boiled sweets, pastilles, peppermints. Sugar, sorbitol, glucose, fructose.||Mincemeat containing suet. Chocolate spreads, candy bars, toffees, fudge, butterscotch, chocolate, coconaut bars.||Spices and dressings||Herbs, spices, mustard, pepper, vinegar. Low-fat dressings, e.g. lemon or low-fat yoghurt. Low-calorie salad cream or low-calorie mayonnaise.||Meat and fish pastes; bottled sauces. French dressing, ordinary salad cream, mayonnaise or soy sauce.||Cream or cream cheese dressings.|
Some misconceptions about bad cholesterol
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