When Buying:

• Buy low fat
• Buy leaner meat cuts
• Buy reduced salt bread and breakfast cereals
• Buy wholegrain bread
• Buy reduced fat, such as cheese or mayonnaise

When Cooking:

• Steam, bake, grill, braise, boil or microwave
• Limit the use of oil
• Use olive or canola oil
• When needed, use cooking sprays
• Do not use butter
• Do not deep fry
• Use non-stick cookware
• Don't add salt to food while its cooking
• Use Iodized salt
• Use low fat yoghurt, low fat soy milk or evaporated skim milk instead of cream or thickener
• Use pesto, salsas, chutneys and vinegars instead of sour creams, butter and creamy sauces
• Reduce the use of soy sauce, tomato sauce and processed sauces and condiments
• Reduce the use of cheeses – they are high in salt
• Limit the use of spreads high in saturated fat like butter and cream cheese
• Add herbs in the last few minutes of cooking

Cooking Meats:

• Instead of cooking, grill or stir fry
• Use a pressure cooker
• Trim any fat you can see
• Remove chicken skin at the end of cooking – it's high in fat
• Limit the use of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf

Cooking Vegetables:

• Use fresh vegetables
• Scrub vegetables rather than peel them
• Microwave or steam instead of boiling vegetables
• Put vegetables in a hot pan, then spray with oil when browning them