Fruits and veggies: eat more

Bread, grains, potatoes (any kind of food that contains carbs):

• Eat more: wholegrain bread, brown rice, pasta, cereals and oats
• Eat less: puddings, biscuits, cookies or anything you can buy in a pastry shop

Meat and dairy

• Eat more: lean meat, fish and chicken, skimmed milk, low fat cheeses, yoghurt
• Eat less: fatty meat and sausages

Fat and oils

• Eat more: vegetable oils, olive oil, olives, nuts and seeds
• Eat less: butter, margarine that contains hydrogenated oils