Drink 1-2 litres of liquid each day, preferably unsweetened drinks, such as mineral water or fruit and herbal teas.
Eat 3 portions a day (= 120 g or simply a handful) of vegetables. Eat fruit twice a day. A portion is around 120 g or one handful. One portion of fruit or vegetables can be replaced by unsweetened fruit or vegetable juice (200 ml).
One portion could be, say, 100 g of bread, 80 g (raw) of lentils or chickpeas, around 250 g of potatoes or 75 g (raw) rice, pasta, corn or flakes. Prefer wholemeal products.
Each day, alternate between meat, fish, eggs or cheese plus 3 portions of milk or dairy products, such as yoghurt or curd cheese. Or try other sources of protein, such as tofu. Prefer low-fat products.
Every day, use high-value vegetable oils, such as olive oil for cold dishes and to drizzle over hot food. Use a little solid fat, such as butter, to spread on bread. Don‘t forget nuts.
Enjoy this group of foods in moderation. The same applies to alcoholic drinks.