SOURCE
Food and Agriculture Organization of the United Nations - Nutrition and Consumer Protection
Eat a variety of foods
Consume a variety of different foods, using the Food Pyramid as a guide.
Eat regular meals / Eat breakfast
Consume 4 or more portions of fruit and vegetables every day. Try and get into the habit of having at least one portion of fruit juice, fruit or vegetable at every meal.
Eat moderate amounts of food and sufficient energy and to meet the body's requirements
Consume the right amount of food to be a healthy weight, and exercise regularly. Foods with a lot of fibres fill you up quickly, so you'll be less likely to want high-fat foods. This will help you be a healthy weight.
Eat complex carbohydrates and whole grains
Consume more foods rich in starch- breads, cereals, potatoes, pasta and rice. Aim to have at least 6 servings a day. Eat plenty of foods rich in fibres - breads and cereals (especially whole grain) potatoes, pasts and rice; and fruit and vegetables.
Moderate fat intake
Reduce the amount of fatty foods you eat, especially saturated fats. Make lower fat choices whenever possible. Grill, boil oven bake, or stir-fry in very little fat instead of deep-frying. Try eating fewer foods from the top of the Food Pyramid.
Moderate salt intake
Use a variety of seasonings; try not to always rely on salt to flavour foods. Use herbs, spices and black pepper as alternatives.
Moderate sugar intake
If you drink or eat snacks containing sugar, limit the number of times you take them throughout the day. This is particularly important for children's growing teeth.
Moderate alcohol consumption
If you drink alcohol, keep within sensible limits. Preferably, drink with meals and try to make every second day an alcohol free day.