Every day, eat a mix of wholegrains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk).
• Choose wholegrain foods like unprocessed meat, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.
• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.