1. Base your meals on higher fiber starchy carbohydrates

should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta, and cereals.   

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

4. Cut down on saturated fat and sugar

5. Eat less salt: no more than 6g a day for adults

Even if you do not add salt to your food, you may still be eating too much.

6. Get active and be a healthy weight

7. Do not get thirsty

8. Do not skip breakfast