​1. Base your meals on starchy foods​

Starchy foods include potatoes, cereals, pasta, rice and bread.
2. Eat lots of fruit and vegetable
It’s recommended that we eat at least five portions of different types of fruit and vegetable a day.
3. Eat more fish
Fish is a good source of protein and contains many vitamins and minerals.
4. Cut down on saturated fat and sugar
There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados.
5. Eat less salt
Eating too much salt can raise your blood pressure. More than 1.5g of salt per 100g means the food is high in salt. Use food labels to help you cut down.
6. Get active and be a healthy weight
Eating a healthy, balanced diet plays an important part in maintaining a healthy weight, which is an important part of overall good health. Physical activity can help you to maintain weight loss or be a healthy weight.
7. Don't get thirsty
We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated.  All non-alcoholic drinks count, but water, milk and fruit juices are the healthiest.
8. Don’t skip breakfast
A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.