Eating low fat foods

High fat diets can lead to weight gain, and excess body weight increases the risk of cancers of the bowel, kidney, pancreas, oesophagus and endometrium (lining of the womb), as well as breast cancer (after menopause).   Obesity also increases the risk of heart disease and diabetes.

Good fats and bad fats
A small amount of fat is essential for good health.   The good fats you need are polyunsaturated and monounsaturated fats. The fats to avoid are saturated and trans fats as they can cause high blood cholesterol levels.

Good fats (polyunsaturated and monounsaturated)

  • Olive, canola, sunflower, soybean, sesame and peanut oils
  • Polyunsaturated or mono-unsaturated margarines
  • Avocado
  • Nuts (all kinds)
  • Seeds – eg. sesame and sunflower
  • Oily fish – eg. salmon, mackerel, sardines, tuna

Bad fats (saturated and trans)

  • Butter, cheese, cream, ice-cream
  • Pastries, biscuits, cakes, pies, chocolate and potato chips
  • Fried take-away foods
  • Fat on meat, bacon, sausages, salami
  • Coconut cream and oil
  • Palm oil and unspecified vegetable oils

Tips for healthy eating

  • Be selective by choosing healthier types of fats
  • Use low fat dairy foods such as low fat or skim milk, low fat yoghurt, custard and ice-cream, and reduced or low fat cheeses
  • Buy lean cuts of meat and trim the visible fat from your meat
  • Go easy on cakes, biscuits and fast foods
  • Use non-stick cookware, and use less oil (or try an oil spray)
  • Use a small amount of stronger flavoured oils such as extra virgin olive, sesame and mustard seed oils
  • Enjoy small amounts of unsalted nuts as a snack or in cooking
  • Eat avocado in salads or instead of butter in sandwiches
  • Use a scrape of polyunsaturated or mono-unsaturated margarine on your bread instead of butter
  • Enjoy at least two fish meals each week, preferably oily fish, such as salmon and tuna
  • Use a small amount of healthy oil to make a light salad dressing
  • Add sesame or sunflower seeds to salads
  • Choose grainy breads containing pumpkin seeds

Instructions for downloading and reading EPUB files

Apple devices

The iBooks application must be installed on your Apple device before you can read the EPUB.
Different ways to download an EPUB file to your Apple device:

  • email EPUB files to yourself and transfer the attachment to iBooks.
  • copy EPUB files into DropBox (or a similar service) and use the DropBox app to send them to iBooks.
  • open EPUB files directly from Mobile Safari and open them in iBooks, where they are saved automatically by downloading the EPUB from the website.

Need more help? Visit: http://support.apple.com/kb/HT4059

Kobo

To download an EPUB file to your Kobo from a Windows computer:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • select “Open folder to view files” to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

To download an EPUB to your Kobo from a Mac:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • open your “Finder” application.
  • select “Kobo eReader” from the listed devices to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, probably in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
Need more information? Visit: http://www.kobo.com/help/koboaura/response/?id=3784&type=3

Sony Reader

To download an EPUB file on your Sony Reader™:

  • ensure you have already installed the Reader™ Library for PC/Mac software
  • select the eBook you want from our website and click the link to download it.
  • connect the Reader™ to your computer.
  • open the Reader™ Library software and click “Library” in the left-hand pane and select the eBook to view it.

Need more help? Visit: https://au.readerstore.sony.com/apps_and_devices/

Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
  • safely eject your Kindle™ from your computer and unplug the USB cable. Your content will appear on the Home Screen.

Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit http://www.amazon.com/gp/help/customer/display.html/ref=help_search_1-1?ie=UTF8&nodeId=200767340&qid=1395967989&sr=1-1
For more information on accessing a PDF on your Kindle™, visit www.amazon.com/manageyourkindle, log in to your account and click on Personal Document Settings.
Need more help? Visit https://www.amazon.com/gp/help/customer/display.html?nodeId=200375630