Eat more fish!
We know we should be eating fish on a regular basis. But how much and what sort? The answer is that we should be aiming at one or two meals based on fish per week, and one of these should be oily fish. The other should be white fish. See below for an interpretation!

Oily fish: salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel

White (non-oily) fish: cod, haddock, plaice, coley, tinned tuna, skate, hake

Unfortunately, fish fried in batter, with a bag of chips, is not advisable on a regular basis because of the high level of fat in the batter! Gently poaching fish, or making a delicious fish pie, are better options. A little research in cookbooks or on the internet will provide lots of tempting recipes.

How do I reduce my food bills?

1. Buy non-perishable items in bulk, or when they are discounted, from cheap supermarkets.
2. Try supermarket own brands. These can be just as good as well-known labels and are cheaper.
3. Check the price of organic produce in local health food shops or farm shops. You may find they are cheaper than supermarkets, especially if you can locate a co-operative.
4. Try teaming up with neighbours or friends if bulk buying is cheaper.
5. Eat more vegetarian food. When you do eat meat, you will then be able to afford better quality, free-range or organic meat.
6. Reduce waste by planning menus in advance.
7. Packaged food is more expensive and than home-cooked. If time is short, cook double quantities and freeze some for another day.
8. Go shopping with a budget and a list that you intend sticking to.

How much is a portion of fruit or veg?
We all know by now that we should be eating at least five portions of fruit or vegetables each day. But what constitutes a “portion”? As a rule of thumb, a portion is an 80g serving. You can count all of the servings listed below as one portion:

A medium-sized fruit such as an apple, banana, pear or orange

Two small fruit such as plums or apricots

Half a grapefruit

Half an avocado

A slice of large fruit such as a melon or pineapple

Three heaped tablespoons of raw, cooked, frozen or tinned vegetables

A minimum of three heaped tablespoons of beans or other pulses such as peas. However many beans and pulses you eat, they only count as a single portion per day

Three heaped tablespoons of fresh or tinned fruit salad, or stewed fruit

One heaped tablespoon of dried fruit such as raisins or apricots

A handful of grapes, cherries or other berries

A dessert bowlful of salad vegetables

A 150ml glass of fruit juice (however much you drink, fruit juice only counts as a single portion per day)

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