Key messages:

• Eat a wide variety of foods and enjoy your meals
• Eat 3 regular meals a day
• Eat a balanced diet and include foods from the 5 food groups
• Have at least 5 portions of fruit and vegetables each day
• Base your meals on starchy foods such as bread, other cereals and potatoes
• Have 2-3 portions of milk and dairy foods each day
• Choose moderate amounts of meat, fish and alternatives
• Limit the amount of fatty and sugary foods and drinks
• Include fibre containing foods – wholemeal bread, beans & pulses, fruit & vegetables
• Be careful not to use too much salt
• Drink plenty of fluids – 6 to 10 cups or glasses a day
• Check food labels – complex/processed foods often contain high quantities of fat, sugar & salt putting these into the fats & sugars food group – meaning the amount eaten should be limited.

Weight Loss Goals

• Aim for 5 to 10% weight loss in 3 to 6 months
• Set small, achievable goals each week.