Eat regularly – three meals plus a snack that are reduced calorie and lower-fat.

If you chew your food for longer it helps you feel fuller and is better for the digestion.

The alli programme encourages you to eat foods from all the main food groups.

They contain fibre and a wide range of different vitamins and minerals.

Swap whole-milk, cream and other dairy products for reduced-fat versions.

Beans, lentils and peas are high in fibre. Adding them to meat dishes helps reduce the fat content.

Trim away all the fat on meat and skin on poultry before cooking it.

Use a set of measuring spoons and weighing scales to keep to the right portion sizes.

Stay in control with our meal planner.

Bake or grill instead of frying. Steam or boil vegetables.

Swap your cooking oil for an oil spray.

Use tomato-based sauces and salsas instead of creamy, cheesy versions.

Choose lower-fat salad dressings.

A low-fat soup is an easy way to increase your intake of vegetables.

Sit down and relish the food – even if it’s just a snack, your body needs to register the food and start digesting.

Take the focus off your plate and enjoy the conversation.

Sip a sparkling mineral water with a slice of lime while you look at the menu.

If you decide to enjoy a drink, remember to allow for the calories.

It can help you make wiser choices.

Ask for your meal to be lower-fat - grilled meat instead of fried for example.

Chicken and seafood are lower-fat protein choices than red meat.

Ask for them to be separate from the meal and lightly dip in.

Try mustard instead of mayonnaise. Tomato salsa dips instead of creamy, cheese dips.

Best choices:
Small plain burger, grilled chicken, salad (separate dressing), fish (no batter), fresh fruit, corn on the cob (without butter).

Foods to limit:
Small portion of chips, sauces, ice cream.

Foods to avoid:
Cheeseburger, large portion of chips, hot dog, cheese, mayonnaise, buffalo wings, ribs, desserts.

Best choices:
Plain boiled rice, stir-fry dishes (vegetable, chicken, prawn or beef, clear soup, tofu – not fried, steamed dumplings.

Foods to limit:
Prawn toast, spring roll, sweet sauces.

Foods to avoid:
Egg/special fried rice, duck, battered/deep fried/crispy choices, prawn crackers, spare ribs.

Best choices:
Salad (separate dressing), thin crust, toppings; vegetables, prawns, tomatoes, seafood, plain chicken

Foods to limit:
Dough balls (no dip), ham, chicken, cheese.

Foods to avoid:
Deep or stuffed crust, extra cheese, pepperoni, sausage, oil, garlic bread, coleslaw.

Best choices:
Tandoori dishes, tikka dishes, madras, jalfrezi, balti, dopiaza, plain, boiled rice.

Foods to limit:
Onion bhajis, poppadoms, pickles, naan bread (plain), pilau rice.

Foods to avoid:
Anything with coconut milk, creamy kormas, pasandas, masalas, biryani, peshwari naan, ghee/oil on top of curry.

Best choices:
Tomato-based sauce, bread sticks, seafood (not fried), minestrone soup, sorbet.

Foods to limit:
Ice cream, grated parmesan, pesto.

Foods to avoid:
Creamy pasta sauces, garlic bread, creamy puddings like tiramisu and zabaglione, fritto.

Best choices:
Soup (not cream-based), lean meat ploughman’s, jacket potato (with baked beans or tuna without mayonnaise), sandwiches (lean filling, no butter or spread), chilli, baked fish.

Foods to limit:
Stew and dumplings, cottage pie, smoked fish ploughman’s, fish pie, sauces.

Foods to avoid:
Jacket potato with cheese, pasties/pies, chips, crisps, roast, quiche, cheese or paté ploughman’s, potted prawns/shrimps, fish and chips, lasagne, sausage and mash.

Best choices:
Clear soups, seafood salad, stir-fried dishes, steamed rice, sticky rice.

Foods to limit:
Steamed fish (can be steamed in oil and water), spring rolls.

Foods to avoid:
Anything with coconut milk or coconut cream, deep-fried starters, fried rice.

It helps you feel more in control and can save you time as well.

Leave high-fat items or alli-unfriendly ingredients on the shop shelves.

You may be tempted to snack on fatty food.

They're usually high in calories or fat.

Choose lean meat, fish and poultry.

They’re low fat and an important source of vitamins.

It will help you keep to your fat and calorie targets per meal.

Some aisles are full of unhealthy choices so steer clear.

Park the car further from the entrance to the shop and enjoy a couple of minutes extra walking.

Walk briskly around the shop. Do heel raises while you wait in the queue.