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Buying Healthy Food
Look out for foods that are lower in saturated fat, cholesterol, added sugars and sodium and that are also be higher in fibre.
Don’t go shopping on an empty stomach! You are more likely to buy too much and to opt for the high fat foods when hungry.
Make a list before you go to the shops and stick to the list as far as possible.
Stock up on fresh fruit and vegetables. Don’t ignore the frozen vegetables, as they make a convenient alternative to fresh ones.
Start to read labels. Look at the fat content. For a healthy low fat product, the fat content should be 3-5g/100g. When choosing oils and margarines, this does not apply.
Choose an unsaturated oil or a spray oil.
Where possible, buy unprocessed meat, chicken and fish products because they are low in fat and salt.
Choose high fibre breakfast cereals and put some beans and lentils into your trolley for a change.
Look for low fat or fat-free milk and yoghurt when choosing milk products. DairyBelle In Shape is a perfect option.
Buy tinned fish in water or tomato rather than brine or oil.
When stocking up on snacks, choose low fat yoghurts, vegetable sticks, raw nuts, dried fruit or whole-wheat biscuits.
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Cutting back on fat
General Rules:
Cut off all visible fat before cooking.
Use only lean cuts of mutton, beef and pork.
Keep meat portions small.
Use chicken (without skin), ostrich and fish regularly.
Limit your use of foods with “hidden” fat, such as fried fish, sausage, polony, baked good and pastries.
Use DairyBelle Skim Milk or low fat dairy products as a rule.
Avoid coffee creamers and blends that contain coconut oils or palm kernel oil (high in saturated fats).
Use sunflower or olive oil in food preparation, baking and in salad dressings. Use very little oil when frying foods. A great substitute for an oil salad dressing is DairyBelle low fat Plain Yoghurt.
Follow these tips to help reduce the amount of fat in your cooking:
Skim fats off sauces, soups, canned soups and stews.
Roast, bake or grill on a rack or grid to drain fats.
Baste with unsaturated fats, tomato juice, fruit juice, lemon juice, wine or low-fat marinade.
Don’t cook with discoloured oils.
Make gravy from pan juices after fat has been removed.
Use unsaturated oils and margarine when baking and frying.
Use skim milk or low fat yoghurt in creamed soup and sauces.
You can reduce your fat intake by making a few sensible changes to the kinds of foods you choose, rather than the quantity.
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