Maintain a nutritious diet including:
Vegetables, fruit, legumes, seeds and nuts
Lean meats, fish and chicken
Cereals, pasta and grain products e.g. wholemeal and whole grain breads, barley, rice, rye and oats
Low fat dairy products e.g. milk, cheese, yogurt, custard and ice cream 3-4 serves a day
Moderate amounts of olive, vegetable, canola, sunflower and grape seed oils
Water at least 1 litre a day
Fruit juice, Diet cordial, de-cafe coffee and herbal teas
Moderate alcohol (100-150 ml per day with 2 free days a week)
Small iodised salt use
Fresh food is better than processed food

If you are overweight:
Reduce your intake of:
Pastries and deep fried foods
Foods high in saturated and trans-fatty acids fats
Sugars and salts e.g. soft drinks, lollies and jams

Reduce the quantity of food per meal:
Eat 3 small meals a day, supplemented with healthy snacks, for example salad sticks, nuts and fruit slices.

Increase your exercise per week:
For example, 30-40 minutes, 3 or 4 times a week minimum.

Remember variety of foods in your meals is important to achieve a nutritional and balanced diet for a healthy body and mind.