Healthy Eating Recommendations:
Choose any of these daily Choose 2 - 3 times per week Choose once a week or less Avoid having any of these
Wholemeal flour, oatmeal, wholemeal bread, wholegrain cereals, porridge oats, crispbreads, brown rice, wholemeal pasta, cornmeal, untoasted sugar-free muesli, rice cakes. White bread, white flour, white rice & pasta, water biscuits, wholemeal or oat scones, teacake, pancake. Sugar-coated cereals, plain semi-sweet biscuits, ordinary muesli. Sweet biscuits, cream-filled biscuits (unless cooked in rape seed oil), croissants.
All fresh, frozen & dried vegetables, baked potatoes (eat skin), tofu. Eat a least 5 - 7 portions per day. Olives, avocado. Fruit in syrup, crystallized fruit, chips & roast potatoes cooked in rape seed oil. Oven chips labelled "cooked in sunflower oil and 40% less fat" (grill if possible). Deep-fat-fried chips, roast potatoes (unless cooked in rape seed oil), crisps & savoury snacks.
Chestnuts.
Walnuts, pinenuts.
 Pistachio nuts, pecan, almonds, sesame or sunflower seeds, Peanuts & most other nuts eg hazel nuts, brazil nuts. Coconut, cashew nuts.
All freash & frozen fish (avoid frying), eg cod, plaice, herring, mackerel. Fish fried in suitable oil, fish fingers or fish cakes (grilled), tinned fish in oil (drained) or tomato sauce eg sardines, tuna. Prawns, lobster, crab, oysters, molluscs, winkles, smoked fish eg salmon. Fish roe, taramasalata, fried scampi.
Chicken, turkey (without skin), veal, rabbit, game, soya protein, meat substitute, very lean red meat (grilled). Lean beef, pork, lamb, ham & gammon, very lean minced meat. Liver, kidney, tripe, sweetbreads. Grilled back bacon (pre-boil in water). Duck (without skin). Low-fat paté. Sausages, luncheon meats, corned beef, paté, salami, streaky bacon, burgers, goose, meat pies & sausage rolls, pasties, Scotch eggs, visible fat on meat, crackling, chicken skin.
Skimmed milk, soya milk, powdered skimmed milk, cottage cheese, low-fat curd cheese, low-fat yoghurt, egg white, low-fat fromage frais. Semi-skimmed milk, no more than 3 whole eggs per week including those in baked items such as cakes, quiches & flans. Medium-fat cheeses, eg Edam, Camembert, Gouda, Brie, cheese spreads. Half-fat cheeses labelled "low-fat". Sweetened condensed skimmed milk.  Whole milk & cream, full-fat yoghurt, cheese, eg Stilton, Cheddar, cream cheese, evaporated or condensed milk, imitation cream, excess eggs ie 4 or more per week.
Spreads - see next column. Olive oil, rape seed oil. Margarine & shortening labelled "high in polyunsaturates" or corn oil, sunflower oil, soya oil, safflower oil, grapeseed oil, peanut (ground  nut) oil, reduced-fat and low-fat spreads. All margarines, shortenings & oils not labelled "high in polyunsaturates". Butter, lard, suet & dripping, vegetable oil or margarine of unknown origin. All spreads not labelled "low-fat".
Jelly (low-sugar), sorbet, fat-free home made soups. Home made pastry, puddings, cakes, biscuits, sauces etc made with wholemeal flour & fat or oil as above, low-fat ready-prepared meals. Non-dairy ice cream, custard mix made with water or skimmed milk. Processed pastries, puddings, cakes & sauces made with whole milk & fat or oil as above, suet dumplings or puddings, cream soups. Packet soups.
Sugar-free artificial sweeteners, low-fat jam & marmalade. Jam, marmalade, honey, low-fat soft cheese, low-fat spreads. Boiled sweets, fruit pastilles & jellies. Marmite, Bovril, chutnies & pickles, fish & meat pastes, peanut butter. Chocolate spreads, chocolates, toffees, fudge, butterscotch, carob chocolate, coconut bars.
Freshly made tea, coffee, mineral-water, fruit juice (unsweetened). Alcohol: 3-4 units/day (men). 2-3 units /day (women). Maximum 21 units/week (men), 14 units/week (women). Sweetened drinks, squashes, fruit juice, (sweetened), malted milk or hot chocolate drinks made with skimmed milk. Whole milk drinks, cream-based liqueurs, coffee whitener.
Herbs, spices, lemon juice, garlic, pepper. Homemade salad dressings & mayonnaise made with suitable oils as above. Low-fat or low-calorie, mayonnaise & dressings. Parmesan cheese. High salt intake, Tabasco, soy sauce, ordinary & cream dressings & mayonnaise, Worcestershire sauce.