triple whammy - the diets follow our unique six-week eating plan and give yourself something to celebrate

the end of six weeks, at least some Scots will have something to celebrate

Many young men in their twenties have a diet which is high in fat, salt, sugar; and they also consume too much alcohol. This has a detrimental effect on the skin. Such a diet can lead to many health problems later on in life. Follow these few changes and watch the pounds fall off, your complexion improve and your energy levels rise - allowing you to party all night.

the aim: to improve the complexion

the diet

Butter and lard are saturated fats. Substitute these with monounsaturated or polyunsaturated oils or spreads. Substitute full-fat milk with semi-skimmed or skimmed milk. Buy lean cuts of meat and remove the skin from chicken. Grill, poach or bake food instead of frying it.

When you're out at the pub don't nibble on nuts or crisps. After a night out, we are all tempted to stagger along to the ''chippy'' for a bag of chips. If you must indulge, opt for a baked potato with cottage cheese or beans - this is far more healthy and just as satisfying. And at your tea break have a roll and banana instead of having a wicked iced doughnut or buttered scone - you'll have reduced your fat intake by 13g!

the recipe

An idea for an easy evening meal is a salmon steak sprinkled with lemon juice and fresh herbs and baked in tinfoil, served with a selection of steamed vegetables topped with wholemeal breadcrumbs seasoned with herbs. Drizzle with a thimbleful of olive oil and brown under the grill for a few moments. You then have a meal fit for a king, or one which would impress your new girlfriend.

the exercise

If you get the bus into work, why not get off the bus a few stops early and walk the rest of the way? Don't use lifts, use the stairs - you will be amazed at the difference this can make to your stamina.

For men, energy requirements peak at around 15 to 18 years and then drop. Usually at around 40 there is a tendency to gain weight as the body's requirements for food are less but the diet has not been altered accordingly. Men in their forties need to eat less and take more exercise to overcome changes in their metabolism.

the aim: to avoid middle age spread

This is a question of getting the balance right between inputs (food) and outputs (exercise). The best way to lose excess weight is to simply eat less and exercise more.

the diet

Fat contains twice as many calories as the same weight of protein or carbohydrates. So it is important to eat less fat if you want to lose weight.

Saturated fats are hard fats and are found in some meats, dairy products and hard ''block'' margarines.

Unfortunately, fat is often invisible in foods but visible around your waistline. Reduce the high-fat foods you eat, for example, crisps, cakes, chips, pies, pizzas, curries, fried rice, pakora and take-away meals in general. Polyunsaturated and monounsaturated fats are far healthier than saturated fat. Try eating polyunsaturated margarines and olive oil for a change as they are much better for your heart.

the recipe

Traditional curries contain a high amount of fat, and pakora is often fried twice before serving. A healthier version could be made at home using lots of vegetables and chicken and, most importantly, a little polyunsaturated oil.

NB: Spices are calorie-free.

the exercise

Take the children out for a walk to the park; play rounders with them. Get a bike. It's a great way to get fit with the family. Choose life - not the TV.

Coronary heart disease is the greatest single cause of death. There is a decreased risk of heart attack where individuals have decreased smoking and adopted a healthier lifestyle associated with a change in diet and exercise patterns.

the aim: to offset coronary problems

By eating a healthy diet you can lower the level of cholesterol in your blood and reduce the risk of heart disease. Your body is like a car: it must be exercised regularly to flush out the engine (heart vessels) and it needs the right fuel (a healthy diet).

the diet

Just over a third of your diet should consist of fat: that is, a third of everything on your plate. Foods which are high in saturated fats are best eaten in moderation. These include full-fat milk, cream, cheese, butter and fatty cuts of beef, lamb and pork.

Although most saturated fat is disguised in cakes, pies, biscuits and crisps, it is just as likely to clog up your engine. The result is shortness of breath and tiredness. Eventually it will lead to coronary heart disease. One of the easiest ways to reduce fat in your diet is to eat fewer processed foods. Eat fresh fruit instead. Fish is low in fat and can be wrapped in tin foil with herbs and grilled or poached in a little milk. Fresh mackerel or sardines are high in monounsaturates which are good for your heart.

Choose lean cuts of meat and trim off excess fat prior to cooking. Choose low-fat spreads and eat low-fat yoghurt. Try low-fat cheeses like cottage cheese or edam.

the recipe

Avoid having a fry-up for breakfast. An alternative would be grilled, lean bacon, with grilled tomato, scrambled egg, wholemeal toast spread thinly with polyunsaturated margarine. Washed down with fresh fruit juice, this makes a far healthier breakfast.

the exercise

The best to way flush out your engine is to take regular exercise. Most activity improves circulation and helps lower blood pressure. Try going for a brisk 20-minute walk three times a week. Build it up gradually. Try taking the neighbour's dog for a walk!

Devised by Gillian Chesnutt and Fiona Hepburn of the Department of Consumer Studies at Glasgow Caledonian University

Looking for relevant recipes for your age group? Look for ''Herald ffm recipes'' in the Glasgow Caledonian University's Department of Consumer Studies home page http://www.fob.gcal.ac.uk/depts.c0n/heraldffm.htm