Healthy Eating Diet Sheet

Choose from Eat in moderation Eat in moderation

this group daily
Oatmeal, porridge oats.
Wholemeal bread, wholemeal
flour, whole grain cereals,
Cereal food crispbreads, brown rice,
i.e. cornmeal wholemeal pasta, cornmeal,
unfrosted sugar-free muesli, rice
cakes.
All fresh, frozen & dried
vegetables, fruit, tofu. Eat at least
5-7 portions of different fruit/veg
Fruit & per day, not including potatoes.
vegetables 1 portion = approx 80g or the size
of a small fist.
Small amounts (not more than
25g) of unsalted nuts/seeds daily
Nuts & either as snacks,
seeds sprinkled on salad or mixed with
dried fruit.
All fresh & frozen fish (avoid
frying) e.g. cod, plaice, herring,
mackerel.
Fish 1 portion = 140g about the size of
the palm of a hand.
Chicken, turkey (without skin),
veal, rabbit, game, soya protein gammon, very lean minced
meat substitute, very lean red
Meat meat (grilled).
1 portion = 60-90g, about the size
of a pack of cards.
Skimmed milk, soya milk,
powdered skimmed milk, cottage
cheese, low-fat curd cheese, low-
Eggs &
fat yoghurt, egg white, low-fat
dairy foods fromage frais.
2-3 times a week only
White bread, white flour, white Sugar-coated cereals. Plain semi- Sweet Biscuits, cream-filled
rice & pasta, water biscuits,
wholemeal or oat scone,
teacake, pancake.
Baked potatoes, avocado.
Fish fried in suitable oil
(rapeseed, olive, sunflower,
corn. Do not use palm or
coconut oil). Fish fingers or fish
cakes (grilled). Tinned fish in oil
(drained) or tomato sauce e.g.
sardines, tuna.
Lean beef, pork, lamb, ham &
meat.
Semi-skimmed milk, no more
than 3 whole eggs per week
including those in baked items
e.g. cakes, quiche, flans.
Avoid Eating
once a week or less
sweet biscuits. Ordinary muesli. biscuits (unless cooked in rape
seed oil), croissants.
Fruit in syrup, crystallised fruit. Deep-fat-fried chips, roast
Chips & roast potatoes cooked potatoes (unless cooked in rape
in rape seed oil. Oven chips seed oil). Crisps & savoury
labelled 'cooked in sunflower snacks.
oil & 40% less fat' (grill if
possible). Olives, unless
unsalted.
Coconut.
Prawns, lobster, crab, oysters, Fish roe, taramasalata, fried
molluscs, winkles. Smoked fish scampi. Anchovies. Smoked
e.g. salmon. salmon, haddock, cod, mackerel.
Liver, kidney, tripe, Sausages, all processed meats,
sweetbreads. Grilled back pate, salami, streaky bacon,
bacon (pre-boil in water). Duck burgers, goose, meat pies,
(without skin). Low-fat pate. sausage rolls, pasties, scotch
eggs, visible fat on meat,
crackling, chicken skin. Ham,
gammon.
Medium-fat cheeses e.g. edam, Whole milk & cream. Full-fat
camembert, gouda, brie, cheese yoghurt, cheese e.g. stilton,
spread. Half-fat cheeses cheddar, cream cheese,
labelled 'low-fat'. Sweetened evaporated or condensed milk,
condensed skimmed milk. imitation cream, excess eggs i.e.
4 or more per week.

Small amounts only - see next Olive oil, rape seed oil. Margarine & shortening All margarines, shortenings &
column. labelled 'high in oils not labelled 'high in
polyunsaturates' or corn oil, polyunsaturates'. Butter, lard,
sunflower oil, soya oil, suet & dripping, vegetable oil or
Fats & oils safflower oil, grapeseed oil, margarine of unknown origin.
groundnut (peanut) oil, reduced- All spreads not labelled 'low-fat'.
fat & low-fat spreads. Coconut oil.

Jelly (low sugar), sorbet, fat-free Home made pastry, puddings, Non-dairy ice cream, custard Processed pastries, puddings,
homemade soups. Beware: ready- cakes, biscuits, sauces etc. made mix made with water or cakes & sauces made with whole
made and processed foods are with wholemeal flour & fat or oil skimmed milk. milk & fat or oil as above, suet
more likely to contain high salt, as above, low-fat ready- dumplings or puddings, cream
Prepared unnecessary added sugar and prepared meals. soups. Packet soups.
foods saturated fats. Always check
labels and use the free App
FoodSwitch, if necessary.

Sugar-free artificial sweeteners,
Sweets, low-fat jam & marmalade.
preserves,
jams &
spreads
Freshly made tea, coffee, mineral
water, fruit juice (unsweetened).
Drinks 1 x 150ml glass of fruit juice
counts as a portion of fruit.
Jam, marmalade, honey low-fat Boiled sweets, fruit pastilles & Chocolate spreads, chocolates,
soft cheese, low-fat spreads. jellies. Chutneys & pickles, fish toffees, fudge, butterscotch,
& meat pastes, peanut butter. carob chocolate, coconut bars.
Marmite, Bovril.
Alcohol Sweetened drinks, squashes, Whole milk drinks, cream-based
1-2 Units/day. Maximum 14 fruit juice (sweetened), malted liqueurs, coffee whitener.
units/week - women, 21 milk or hot chocolate drinks
units/week - men. made with skimmed milk.

Herbs, spices, lemon juice, garlic, Homemade salad dressings & Parmesan cheese. Salt, tabasco, soy sauce, ordinary
pepper. mayonnaise made with suitable or cream dressings &
Salt, sauces oils as above. Low-fat or low- mayonnaise, Worcestershire
& dressings calorie mayonnaise & dressings. sauce.

Note: If you are overweight, aim to eat most of your food from the far left column
This diet sheet was originally prepared by Pfizer Ltd in association with BHS. This version has been updated by BIHS 2017.