The Food Manual

• If you must have takeaways, or eat at fast food joints, cut down on the frequency. Do without them if possible.
• Eat less processed food, and make more of your meals from scratch. You'll not only lower your intake of fat, salt and sugar, not to mention artificial additives, but you'll probably also increase your intake of starchy carbohydrates, vitamins and minerals.
• Stop adding salt at the table and reduce the salt you add during cooking.
• Cut down the number of teaspoons of sugar you take in tea and coffee.

• Snack on fruit and unsalted nuts rather than crisps or chocolate.
• Have some pulse-based (beans or lentils) dishes instead of meat-based dishes, and slash the meals' fat and calorie counts at a stroke, as well as boosting your intake of fibre, along with several important vitamins, minerals and other nutrients.
• Swap 'regular' versions of foods such as baked beans, tomato ketchup, mayonnaise and salad cream for low-fat, low-sugar and low-salt versions.
• Grill, steam or poach food rather than frying.
• Switch from white to wholemeal bread and pasta, and have brown rice instead of white.

Most people find that when they're exposed to temptation or stress, for example at Christmas or when they've have a particularly tough day, they tend to resort to old, bad eating habits. These are the times when you're more likely to fall off the wagon and give in to a sweet, sticky treat, a drink too many, or some unhealthy fast food.

Don't beat yourself up about it! It's not the end of the world, and tomorrow is a new day.

Try to live by the '80-20 rule'. Eat healthily for 80% of the time, and you can afford to relax a little for the other 20%. The 80-20 rule works with human nature, rather than against it. You're allowed treats and lapses-you're more likely to be able to stick to your healthy eating regime in the long run that way than if you feel you'll never be able to have chocolate, crisps or ice cream ever again. Try to eat according to the 80-20 rule or, even better, the 90-10 rule.

• Compare prices and sizes. See whether it's more economical to buy a larger size.
• For healthy foods with long use-by dates, take advantage of special offers and multi-buys.
• Avoid pre-packaged, ready prepared vegetables when you can.
• Take advantage of pick-you-own outlets and markets.
• Make a couple of days each week meat-free and use other sources of protein in your meals on those days. Base meals around pulses, eggs, lentils or tinned fish.

• Have a drink and something to eat before you go shopping-then you're less likely to be tempted by unhealthy food.
• Always shop with a list-you'll be less likely to be tempted to buy things you don't need.
• If you regularly shop at the same supermarket, arrange your list in aisle order and avoid the biscuits, cakes and sweets aisles when you can. Also try to stay away from the ready-meals.
• Try to shop without the children-it's quicker and the little persuaders won't be able to pile on the pester power for unhealthy treats and snacks.
• Make the most of special offers on healthy foods and staples-but don't be swayed by the offers on high-fat, high-salt and high-sugar processed foods.