- Fruits and vegetable
- Eat at least five portions per day, including a variety of types. Potatoes and other starchy roots don’t count toward this portion.
- High-fiber starches:
- Base meals on high-fiber starchy foods like whole-wheat bread, brown rice, and oats.
- Protein:
- Include beans, pulses, fish, eggs, lean meats, and low-fat dairy or dairy alternatives.
- Healthy fats
- Choose unsaturated oils and spreads, and consume them in small amounts. Opt for healthy oils like olive or canola oil.
- Fluids:
- Drink plenty of water, and at least six to eight glasses a day.