• Base meals on starchy foods such as potatoes, bread, rice and pasta, choosing wholegrain where possible.

• Eat plenty of fibre-rich foods – such as oats, beans, peas, lentils, grains, seeds, fruit and vegetables, as well as wholegrain bread, and brown rice and pasta.​

• Eat at least five portions of a variety of fruit and vegetables each day, in place of foods higher in fat and calories.​

• Eat a low-fat diet and avoid increasing your fat and/or calorie intake.​

• Eat as little as possible of:

– fried foods
– drinks and confectionery high in added sugars
– other food and drinks high in fat and sugar, such as some take-away and fast foods.

• Eat breakfast.​

• Watch the portion size of meals and snacks, and how often you are eating.​

• For adults, minimise the calories you take in from alcohol.

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