Have 5 a day.
And sleep well.
Choose wholegrain (porridge, wholegrain breakfast cereals with no added sugar and wholegrain breads) and other higher fibre (wholemeal bread) varieties of starchy foods.
Include at least one of your 5-a-day (chopped banana, a handful of berries, grilled tomatoes or mushrooms).
Possibly include dairy foods (e.g. milk, yogurt) or calcium-fortified non-dairy alternatives (soya or almond drinks).
Choose lower fat and no-added-sugar options.
Include a source of protein (eggs, beans, kippers, nuts, etc).
Include a drink — water, unsweetened tea and coffee, and lower fat milk are good choices. Smoothies and 100% fruit juices can count towards your 5-a-day but should be limited to a combined maximum of 150ml per day.
To find out more, see nutrition.org.uk