• Remember brekky

    Don't forget to eat breakfast to give you the energy and nutrients to power through your morning. Healthy options include wholegrain cereal (such as flakes, muesli and porridge) and light milk or wholegrain toast with egg, some fresh fruit and plenty of water.

  • Seafood is good food

    Aim to eat fish or seafood twice a week: fresh, frozen or canned. Oily fish such as salmon, trout, sardines, herring and tuna are especially good for their higher omega-3 fat content.

  • Cut the take-away

    Limit the number of restaurant and take-away meals you eat as these are typically too large and contain too much salt, saturated fat and sugar, and not enough vegetables and fibre.

  • Snack smart

    If you need to snack, choose healthy options such as fruit, unsalted nuts, reduced fat milk or yoghurt, wholegrain bread or crispbread, popcorn or vegetables such a carrot sticks or cherry tomatoes.

  • Water is best

    The best thirst quencher is water. Sugar-sweetened drinks are not a necessary part of a healthy diet. Water and reduced fat milk are the best drink choices.

  • Celebrations

    We all know that there is no party without food, but this is also when we may eat too much. By pacing yourself and savouring each mouthful you can give your brain a chance to keep up with your stomach as you catch up on the conversation.