The top shelf of the Food Pyramid (very small amounts)

Spreads - Choose a low-fat polyunsaturated or monounsaturated spread and spread it thinly. A rough guide is no more than one ounce of low-fat spread a day (roughly two to three pats). If you don’t like spread, use no more than
ounce of butter a day.


Oil -Choose a pure polyunsaturated or monounsaturated oil and use it in small amounts. Oils are 100% fat and they are very high in calories.
Crisps, savoury snacks, biscuits, cakes, sweets and chocolate - These foods are high in saturat- ed fat. Too much saturated fat in the diet increases cholesterol levels. Many savoury snacks are also high in salt, which may cause high blood pressure. They should not replace meals but you can enjoy them as an occasional treat.


Alcohol - Small amounts of alcohol may provide some protection against heart disease. Drinking large amounts of alcohol can increase blood pressure and may damage the liver and heart.
If you do drink, spread your drinking over the week, keep some days alcohol-free and do not drink more than the recommended upper limits: for men 21 standard drinks a week. For women 14 standard drinks a week.
1 standard drink (10 grams of alcohol) = one half pint of beer, stout or lager = one small glass of wine = one glass of spirits (whiskey, vodka or gin)
Remember that alcohol is a drug and may be a risk for other health problems.

The Food Pyramid way

Healthy eating is essential for good health. What you eat can either protect you or
increase your chances of getting diseases like heart disease.
This leaflet will give you tips for a healthy and enjoyable eating plan which is also good for your heart.

Each plate is one serving - except for the top shelf
The number of servings you need each day (for adults and children) is given for each of the four main shelves. Choose whatever food plates you like to make up your total number from each shelf.
Eat only small amounts from the top shelf.

Good eating for a happy heart

Low-fat cooking for a healthy heart

•Oven-bake, grill, poach, stir-fry or dry-fry food with a low-fat spray instead of frying.
• If you are using oil, measure out the oil with a spoon, rather than pouring the oil. Use no more then 1-2 table spoons for a family.
• Buy the leanest mince that you can and drain off the fat, while cooking.
• For your main meal, a portion of chicken and lean meat should be no more than four ounces (100 grams) and about six ounces (150 grams) for fish.
Add plenty of vegetables to stews, casseroles, curries, sweet and sour, stir-fry and other dishes.
• Use tomato based sauces instead of creamy sauces.
• Use low fat-milk and low-fat cheese.
• Use light mayonnaise in coleslaw and salad dressings.