Aim to eat two serves of fruit every day with no more than one serve in the form of juice.
Aim to eat at least five serves of vegetables every day
Aim to eat one to one-and-a-half serves of meat or meat alternatives every day
Aim to eat two to three serves of dairy every day
5. Increase dietary fibre 
Aim to eat wholegrain varieties of breads and cereals.
Limit your intake of extra foods, which are high in fat and sugar, to two serves per day or less
7. Decrease energy intake 
Aim to cut down on the number of meals eaten outside the home each week
8. Meet national physical activity recommendations 
Aim to engage in moderate to vigorous physical activity for at least 30 minutes, five days per week or 150 minutes total per week.
9. Decrease sedentary activity 
Aim to sit for less than three hours per day
10. Increase physical activity 
Aim to take at least 10,000 steps per day