Healthy Cooking Tips.

• Use oils high in monounsaturated fat, for example, olive or rapeseed. This type of oil is more beneficial for your heart than saturated fat. Cooking fats high in saturated fat, for example, butter and lard can raise cholesterol levels and contribute to heart disease.
  Use any oil sparingly, about 1 tsp per person in cooking. Avoid frying foods - grill, poach or boil instead. Even if you use oil high in monounsaturates, they still contain as much energy as other types of fats; diets high in fat can cause weight gain.

• Base meals around starchy foods e.g. pasta, rice, noodles, couscous, potatoes or bread. They are high in a type of energy that is released slowly which is used by the body for concentration and sports. They are also low in fat, so try to avoid adding oils or fats to them. Try wholemeal varieties if possible as they contain fibre.

• Choose tomato based pasta sauces rather than creamy or cheesy ones. For a creamy sauce add low fat yoghurt just before the food is served. For a cheesy sauce use a strong cheese as you will need to use less, or use ½ fat cheese.

• Remember the golden rule - "Two at Tea"! Try to have at least two handfuls (4 - 6 tablespoons) of vegetables with your tea. This counts as 2 portions towards the target of eating 5 portions of fruit and vegetables every day. Fresh, frozen and tinned all count and if you use different vegetables all the time, you will never get bored of eating the same thing! Fruit and vegetables are a good source of vitamins, minerals and fibre. Eating 5 portions of fruit and vegetables every day has big health benefits now and for the future, reducing the risk of deaths from serious diseases such as heart disease, stroke and cancer. See below for different ways you can eat more vegetables at tea-time, each of these count as one portion of fruit and vegetables:
  - Add one handful (2 - 3 tablespoons) of extra vegetables e.g. onions, peppers, mushrooms when making casserole, pasta, curry and Chinese dishes.
  - Serve (2 - 3 tablespoons) plain vegetables with your meal. Add a little grated cheese, gravy, BBQ sauce, spicy tomato sauce or vinaigrette dressing.
  - Serve a cereal bowl of salad with your meal. Add a low fat salad dressing.
  As an alternative dessert have a piece of fruit, 2 - 3 tablespoons tinned fruit served with low fat yoghurt or a fruit crumble served with low fat custard.

• Protein is needed to build and repair muscle strength. Use lean meat. If you buy fatty meat try to cut as much fat off as possible before you cook it, and drain excess fat from mince. Remove the skin from chicken. Try to use fatty meat products less often, for example, sausages and burgers as they tend to be high in saturated fat.
  Try using vegetarian alternatives as an alternative source of protein to meat, for example, soya products and pulses (beans, peas, lentils). In addition to being low in fat and high in protein, pulses are also high in a type of fibre called soluble fibre that is good for the heart. Nuts contain protein. However, they contain a lot of monounsaturated fat, so if you are overweight only use a small amount.
  Fish is an excellent source of protein. Try and eat oily fish once to twice a week, for example, salmon, mackerel, anchovies and fresh tuna. It contains a type of oil called omega 3 that is good for the heart. When buying tinned varieties make sure fish is in brine, spring water or tomato sauce.
  You can have up to one egg a day, with them being good sources of protein and vitamins A and D. Boil, poach and scramble rather than fry.