Every Day
- Wholegrains: 3-6 serves
- Vegetables: 5-6 serves
- Fruit: 2-3 serves
- Dairy: 2-3 serves low fat
- Nuts: 1 serve
- Extra Virgin Olive Oil (EVOO): 4 tablespoons
- Water: 1.5-2L
Every Week
- Pulses & Legumes: 3-4 serves (1serve=1/2cup)
- Fish: 3-4 serves (at least 1 oily fish)
- Eggs: Up to 6 each week
- Red Meat: 1 serve (100-150g)
- Extras: No more than 3 serves (1serve=1 small chocolate bar, 1 small packet of chips or 1 biscuit)
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