A healthy diet should include a wide variety of nutritious foods for sufficient intake of all nutrients. A healthy diet can help you maintain a healthy body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.

1. Choose 'good carbs', not 'no carbs'. Whole grains are your best bet.

2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.

3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans-fat. Plant oils, nuts and fish are the healthiest sources.

4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.

5. Eat more vegetables and fruits. Go for colour and variety — dark green, yellow, orange, and red.

6. Calcium is important, but milk is not the only source.

7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.

8. Eating less salt is good for everyone's health.

9. A healthy breakfast can provide fibre, calories, vitamins and minerals important for health. Choose whole-grain cereals or wholemeal toast with fruit for a healthy start to the day.

10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.