Base your meals on higher fibre starchy carbohydrates

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

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.

Most people should be eating more fish, but there are recommended limits for some types of fish

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating

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