A useful starting point is:

½ plate vegetables

Aim for a variety of colours.

¼ plate protein

Examples include fish, eggs, chicken, lean meat, beans, lentils, cottage cheese or other suitable protein foods.

¼ plate higher-fibre carbohydrate

Examples include potatoes with their skins, oats, brown rice, quinoa, wholegrains or pulses.

Add a little healthy fat such as olive oil, nuts, seeds or avocado.

This combination can help provide more sustained energy and may help you feel satisfied for longer.

Foods to Have More Often

Choose more:

• Vegetables and salads
• Whole fruit rather than juice
• Fish, particularly oily fish
• Eggs
• Beans and lentils if tolerated
• Nuts and seeds
• Olive oil
• Higher-fibre carbohydrates
• Protein with each main meal
• Water and unsweetened drinks

Foods to Reduce

Try having less:

• Sugary drinks
• Fruit juice
• Sweets
• Biscuits and cakes
• Frequent desserts
• Highly processed snack foods
• Large portions of refined bread, pasta or rice
• Excess saturated fat
• Alcohol

You do not need to be perfect.

Think about what you eat most of the time.