• Remember brekky

    Don't forget breakfast to give you the energy and nutrients to power through your morning. Healthy options include wholegrain cereal (flakes, muesli, 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, milk or yoghurt, wholegrain bread or crispbread, popcorn or vegetables such a carrot sticks or cherry tomatoes, or vegetable soup.

  • Water is best

    Drink water to quench thirst. Avoid sugar sweetened drinks such as soft drinks, flavoured mineral waters, energy drinks, iced tea, frappes and sports drinks as they are high in kilojoules with no nutrients.