Eat well guide

Consumption of fats

• Total fat should be less than 30% total energy
• Saturated fat should be less than 11% energy if low risk and less than 7% total energy if high risk
• Trans fatty acids should be less than 2% of total energy
• Replace saturated fatty acids with monounsaturated fatty acids and polyunsaturated fatty acids (omega 3 and 6)

Portion recommendation

• Two portions of fish a week, including one portion of oily fish
  • Post MI - do not routinely recommend eating oily fish or omega-3/fish-oil supplements for the sole purpose of preventing another MI
• 4-5 portions of nuts, seeds and legumes per week
• 5-8 servings of grains per day
• Salt intake less than 6g per day
• At least 5 portions of fruit and veg per day

Physical activity

• 150 mins mod. intensity, 75 mins vigorous (or a mixture) per week, muscle strengthening twice a week
• Post MI - build up to 2-30 mins/day to the point of slight breathlessness

Nutrient misinformation

• Low carb diets - no additional benefits in long term weight loss vs. other diets
• Familial hypercholesterolaemia: < 3 eggs/wk
• Coconut oil - actually very high in saturated fat