Your healthier options start here

Replace products high in saturated fat such as butter and palm oil with foods containing unsaturated fat like olive oil, liquid margarines and (low-fat) mayonnaise.
For cooking use heat stable refined vegetable oils like canola, soy, and some margarines and when possible use a spray to apply rather than straight from the bottle.
Use lean meat such as roast beef, pork tenderloin, lamb fillet, skinless chicken or turkey breast.
Use lean and fatty fish (a good source of fat). Use shellfish, white fish such as cod and pollock and fatty fish such as salmon.
Try to use nuts, seeds and pulses as an alternate protein source. They are sources of good fats and a cost effective alternative.
Use low fat or skimmed alternatives of dairy products (low-fat yogourt or low-fat creams, cottage cheese, ricotta, etc.).
When stir frying use a tiny amount of vegetable or sunflower oil, then add water to steam cook.

Increase the fiber content with brown rice, wholegrain pasta, whole wheat or grain bread.
Add vegetables to your main dishes such as stir fries, casseroles and stews.
Offer more fruit based desserts like fruit salads or yogourts with fruit.
Offer a choice of potatoes not just French Fries.
Be careful with adding sugar, syrup and honey to dishes, use 100% fruit juices or fruit purées instead.

Peach Factory Food Trends UK/US Research July 2010

Limit the addition of salt during cooking, and use herbs and spices such as basil or rosemary with a robust flavour.
You can also add lemon juice or a little vinegar to finish seasoning a dish and a good pinch of black pepper instead of further salt.
Be careful with products that are often high in salt such as soy sauce, olives, capers, pickles, cheese, bacon, yeast extract, processed meats, smoked meat and fish.