**Go for at least five serves of vegetables every day (1 serve equals 1 cup of salad vegetables
or 1/2 cup cooked vegetables). Enjoy a range of fruits, wholegrain breads and cereals.

**Choose moderated amounts of low-fat dairy foods and lean meats.

**Drink plenty of water.

**Eat breakfast every day.

**Have fish at least twice a week.

**Avoid fried foods and high-fat takeaway, such as hamburgers, pastries and pies.

**Cut out fatty meats such as sausages.

**Reduce your intake of biscuits and cakes.

**Choose healthy oils for cooking such as canola, sunflower, soybean and olive oil.