- Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice);
- At least 400 g (5 portions) of fruit and vegetables a day (2). Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables;
- Less than 10% of total energy from free sugars (2, 5) equivalent to 50g (or around 12 level teaspoons), but possibly less than 5% of total energy for additional health benefits (6). Most free sugars are added to foods by the manufacturer, cook or consumer, and can also be found in sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates;
- Less than 30% of total energy from fat (1, 2, 3). Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) (3). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not part of a healthy diet;
- Less than 5 g of salt (equivalent to approximately one teaspoon) per day (7) and use iodized salt.
- Infants should be breastfed exclusively for the first 6 months of life.
- Infants should be continuously breastfed until 2 years and beyond.
- From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient dense complementary foods. Salt and sugars should not be added to complementary foods.