每天至少摄入五份水果和蔬菜
Eat at least five portions of a variety of fruit and vegetables a day
主食应以土豆、面包、米饭、面食或其他淀粉类碳水化合物为主，最好是全麦
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible
食用含糖及脂肪量较低的奶制品及奶制品替代品
Have some dairy or dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options
每天吃一些豆类、鱼、蛋及肉类等蛋白质（每周可吃两次鱼，其中一次应为含油高的如三文鱼或鲭鱼）
Eat some beans, pulses, fish, eggs, meat and other protein. Aim for two portions of fish every week – one of which should be oily, such as salmon or mackerel
选用不饱和油并尽量少用
Choose unsaturated oils and spreads and eat in small amounts
尽量减少食用高油、高盐、高糖食品的频次和量
Eat foods high in fat, salt and sugar less often and in small amounts
每天摄入6~8杯水（fluid）
Drink plenty of fluids – the government recommends 6-8 cups/glasses a day
