- A variety of foods should be eaten and lower fat options and healthy cooking methods, such as grilling instead of frying, should be used.
- Complex carbohydrates such as bread, rice, pasta, and potatoes. Try to eat wholemeal pasta, bread, and rice weekly.
- At least 5 portions of fruits and vegetables a day. This includes fresh, frozen, dried, and tinned varieties (fruit juice counts as one portion).
- Servings of low-fat dairy products a day. Use butter, margarine, and oils sparingly.
- Women, especially teenagers, should eat plenty of calcium-containing foods, such as dairy produce, green vegetables, and fortified breads and cereal. Calcium builds strong bones and reduces the risk of osteoporosis.
- Meat, fish, or other protein-rich foods such as beans and lentils, keeping to moderate amounts daily. Try to eat one portion of oily fish such as salmon once a week.
- Women need more iron than men, found again in fortified cereals and bread and red meat, due to the loss through menstruation and pregnancy.
