NICE – Diet to maintain a healthy weight
Balancing 'calories in' (from food and drink) and 'calories out' (from being physically active) may help to maintain a healthy weight.
  • 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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