SOURCE
Food and Agriculture Organization of the United Nations - Nutrition and Consumer Protection
Eat a variety of foods
Enjoy a variety of food with an emphasis on cereals, breads, other grain products, vegetables and fruits. Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
Eat moderate amounts of food and sufficient energy to meet the body's requirements
Provide energy consistent with the maintenance of body weight within the recommended range. Include essential nutrients in amounts specified in the Recommended Nutrient Intakes.
Consume adequate fluids
Community water supplies containing less than 1 mg/litre should be fluoridated to that level.
Eat complex carbohydrates and whole grains
Provide 55% of energy as carbohydrate (138 g/1000 kcal or 165 g/5000 kJ) from a variety of sources.
Moderate fat intake
Choose lower-fat dairy products, leaner meats and foods prepared with little or no fat. Include no more than 30% of energy as fat (33 g/1000 kcal or 39 g/5000 Kj) and no more than 10% as saturated fat (11 g/1000 kcal or 13 g/5000 kJ).
Moderate salt intake
Reduce sodium content.
Moderate alcohol consumption
Include no more than 5% of total energy as alcohol, or 2 drinks daily, whichever is less