Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.

4. Milk and dairy foods

Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.

But some dairy products are high in saturated fat. Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease. To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yoghurt.

Learn more in Milk and dairy foods.

5. Fat and sugar

Most people in the UK eat too much fat and too much sugar.

Fats and sugar are both good sources of energy for the body. But when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight. This can lead to obesity, which increases our risk of type 2 diabetes, heart disease and certain cancers.

But did you know that there are different types of fat?

Saturated fat is found in foods such as pies, meat products, sausages, cheese, butter, cakes and biscuits. It can raise your blood cholesterol level and increase your risk of heart disease. Most people in the UK eat too much saturated fat, which puts us at risk of health problems.

Unsaturated fats, on the other hand, can help to lower cholesterol and provide us with the essential fatty acids needed to help us stay healthy. Oily fish, nuts and seeds, avocados, olive oils and vegetable oils are sources of unsaturated fat.

For more information on fat and how to reduce it in our diets, see Fat: the facts.

Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. It's also contained in some ready-made savoury foods such as pasta sauces and baked beans.

Most of us need to cut down on the foods with added sugar. Instead of a fizzy drink, for example, have a 100% fruit juice diluted with water. Make a pasta sauce yourself instead of buying a ready-made one. Have dried fruit for a snack instead of a chocolate bar. Learn more in Sugars.

Find out more about healthy eating?in our Food and diet section.


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