The 10 golden rules

1) At the heart of any healthy diet should be plenty of fruit and vegetables. Every day eat at least two veg, two fruits,
and a large bowl of green leaves. Aim for as many varieties as you can, especially of veg.

2) Eat an orange fruit or vegetable every day, as they’re full of carotenoids that help to protect against cancer. Carrots,
mangoes, apricots and butternut squash are all good sources.

3) Vitamin supplements can be used as supplements to a healthy balanced diet.

4) Always eat breakfast. Those who do tend to be slimmer and eat healthier overall.

5) Red meat is an excellent source of protein, iron and zinc but avoid eating red meat every day. Two portions of lean meat a
week are balanced.

6) Eat oily fish like salmon and mackerel at least once a week. It’s rich in OMEGA-3 fatty acids, which help protect against heart disease.

7) Drink 6-8 glasses of fluid every day mainly water.
You can include fruit juice, low-fat milk or mugs of tea. The flavonoids in tea seem to help reduce the
risk of heart disease and stroke and may even slow ageing.

8) Carbohydrate is our main source of energy and around half our calories should come from unrefined carbohydrates such as wholemeal bread and pasta, brown rice and oats.

9) Watch your salt intake. Many of us exceed the 6g per day limit, putting us at risk of high blood pressure. The worst culprits are bread, processed meats
and breakfast cereals, so read the labels.

10) As long as you eat the right thing 80% of the time, it doesn’t matter if you occasionally indulge in a cream cake or a biscuit now and then. Just don’t over-indulge.