The following are the recommended guidelines for healthy nutrition:

• Eat 3-5 portions of brightly coloured vegetables each day
• Eat 2-3 portions of dark, green leafy vegetables each day
• Eat 3-5 portions of brightly coloured fruit each day
• Eat red meat 3-4 times a week
• Eat oily fish (salmon, tuna) 3-4 times a week (except if pregnant)
• Eat eggs 5-7 times a week
• Have breakfast every day
• Eat at least 3 regular meals each day with two snacks in between
• Ensure your grains are mainly wholegrain or wholewheat
• Eat a handful of nuts / seeds each day
• Drink 8 glasses of water each day (more if exercising or sweating)

Keep intake of unhealthy foods to a minimum:

• Limit intake of sugar and sugary foods
• Limit intake of deep-fried foods
• Limit intake of fast-foods
• Reduce alcohol intake to 1-2 drinks on 3-4 days per week
• Reduce consumption of pre-processed foods

These diet guidelines will go a long way to ensure you get healthy and stay healthy all your life, greatly reducing your risk of developing any degenerative and nutrition-related diseases such as diabetes type 2, heart disease and stroke as well as certain types of cancer.