Good food need not be boring. We've put together a range of menu choices where the fat content is low but the flavours are high. Remember that a healthy diet, low in fat and salt and high in fruit and vegetables is a significant factor in reducing the risk of heart disease.

Guidelines for Healthy Cooking

• Use more fruit and vegetables every day. Vegetables taste delicious on their own, so try not to add butter or spread.
• Use herbs and spices rather than salt to flavour food. Many people watch their salt intake because of raised blood pressure.
• Use little or no oil when making a healthy low fat dish. All oils are 100% fat, even olive oil, so use a maximum of 2 tablespoons of pure vegetable oil for 4 portions.
• Serve dressings and sauces on the side. Use low fat cooking methods – steam, grill, poach, microwave, oven-bake, stir-fry or roast without fat or oil.