Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.
Eat bread, whole grains, pasta, rice or potatoes several times per day.
Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400g per day).
Maintain body weight between the recommended limits (a BMI of 18.5–25) by taking moderate to vigorous levels of physical activity, preferably daily.
Control fat intake (not more than 30% of daily energy) and replace most saturated fats with unsaturated fats.
Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt.
Select foods that are low in sugar, and eat free sugars sparingly, limiting the frequency of sugary drinks and sweets.
Choose a low-salt diet. Total salt intake should not be more than one teaspoon (5g) per day, including the salt in bread and processed, cured and preserved foods. (Salt iodization should be universal where iodine deficiency is a problem)
