Why is fish good for?
Fish and seafoods contain omega 3 fatty acids. These reduce fats in the blood called triglycerides, help control irregular heart rhythms and can reduce inflammation in the body. The same type of fats are found in breast milk and give a breast-fed baby sharper vision and are incorporated into the brain. Most importantly, omega 3 fats in seafoods help balance the large quantities of fat in foods such as vegetable oils and margarines. The richest source of omega 3 fatty acids is fresh salmon but are also found in all fresh and canned seafoods.

Can we substitute fruits for vegetables?
Vegetables and fruits provide vitamin C, beta carotene (which the body converts to vitamin A), folacin (one of the B vitamins) and dietary fibre. Green and orange vegetables provide hundreds of different antioxidants. Some, but not all, are also found in fruits. So you should try to eat a wide variety of both fruits and vegetables, including raw vegetables.

Are potatoes and bread fattening?
Bread and potatoes will not make you fat. Starchy foods are not converted to fat unless you eat enormous quantities (about 35 slices of bread) at one time. Bread, potatoes, rice and spaghetti increase muscle stores of energy so you can exercise more easily.

Which is the more fattening: butter or margarine?
These products have exactly the same number of kilojoules. Don't eat too much of either. There is less fat in fat-reduced spreads, but they are not suitable for cooking because fat has been replaced by water and gelatine or gums which stick to a pan when heated.

Do you have to eat meat?
Meat is a very good source of well-absorbed iron. If you don't want to eat meat, you can also find iron in oysters, mussels, chicken and fish. Lentils, chick peas, legumes, green vegetables, eggs, wholegrain cereals and wholemeal bread also supply iron, although their iron is not absorbed as well as that in meat, chicken and seafoods.

What is the best way to reduce cholesterol?
Eat less saturated fat. Try to keep your total fat for the day to about 30-50 grams (depending on your size and level of physical activity). Look for low-fat dairy products, lean meat, skinless chicken, low-oil salad dressings and products marked low-fat or fat reduced. Eat lots of fruits and vegetables, breads (use minimum spreads or choose fat-reduced ones), cereals, rice, pasta (without fatty sauces) and more seafoods (not battered and fried). Avoid biscuits, pastry and cakes made with margarine or butter.

How many vegetables do we need?
Try to have at least four vegetables each day. If you can eat more, so much the better.

How can I get my child to eat vegetables?
Give the child responsibility for choosing the family's vegetables for the evening. If your child prefers raw vegetables, serve them that way - they will eventually eat the cooked variety as well.

How much water should we drink?
Everybody is different, but you should drink enough water so that your urine is clear, except for first thing in the morning when it will be yellow. Most people need 8 glasses of water a day. Some can be in the form of weak tea or juice. If you are overweight, restrict juice to one glass a day.

Is it possible to get enough of all the vitamins from foods?
Yes. If you eat a couple of pieces of fruit, plenty of vegetables, plus breads, cereals and lean meat (or a vegetarian alternative) and some dairy products (or a fortified soy milk).

Which milk should the family drink?
Children under four years of age need regular milk. Older children and adults can choose from regular, fat-reduced or low-fat. The variety you choose depends on your weight and how much fat you are taking in from other foods. For those who need extra calcium (for example, women over 45) a milk with added low-fat milk solids is best.

Is it harmful to drink with meals?
Water or other fluids only cause digestive problems when they are used to wash down unchewed food. Sipping liquids with meals does not dilute digestive juices or cause any problems.