- Eat at least five portions of a variety of fruits and vegetables every day.
- Base meals on higher fiber starchy foods like potatoes, bread, pasta, or rice.
- Have some dairy or dairy alternatives (such as soya drinks).
- Eat some beans, pulses, fish, eggs, meat, and other protein.
- Choose unsaturated oils and spreads, and eat them in small amounts.
- Drink plenty of fluids.
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