Fruits and Vegetables

• Eat between 5 and 10 portions of fruit and vegetables a day. These can include apples, pears, bananas, broccoli, spinach and carrots. A portion is roughly one cup.
  
  

Whole Grains

• Replace refined carbohydrates with whole grains. Good whole grain foods include whole wheat bread, rye bread, whole wheat pasta and brown rice.
  
  

Nuts and Seeds

• Eat almonds, walnuts and Brazil nuts for their good fat content. Fat is an important part of a healthy diet and these nuts are a good source of monounsaturated fats.
  
  

Dairy Produce

• Yogurt is an excellent source of calcium and promotes friendly gut bacteria. Consume milk and cheese in moderation.
  
  

Processed Foods

• Avoid all processed foods, particularly those high in sugar and trans fat. Read ingredient lists and avoid additives such as nitrates and artificial sweeteners.