• Breads/cereals/and grain foods—5 servings or more. 1 serving means – 1 bowl breakfast cereal (30 grams), 1/2 cup cooked pasta or rice, ? cup cooked grain such as barley or wheat, 1 slice bread, ? bread roll or muffin.

• Vegetables—4 servings. 1 serving means – 1 medium potato (about 150 grams), cooked vegetables such as broccoli or carrot—eat freely. Raw leafy vegetables, such as lettuce—eat freely.

• Fruit—3 servings. 1 serving means: 1 medium orange (200 grams), 1 medium apple (150 grams), ? punnet strawberries (100 grams).

• Dairy foods—2 servings.1 serving means: 300 ml milk, 40 grams cheese, 200 grams of low-fat yoghurt or other low-fat dairy foods.

• Meat and alternatives—1 serving. 1 serving means – 60 to 80 grams cooked lean beef, veal, lamb or pork 120 grams lean chicken (cooked weight, excluding bone), skin removed 120 grams fish (cooked weight, excluding bone), 2 eggs, 1 cup cooked lentils or dried peas or beans. In our experience, looking at the diets of hundreds of people who want to lose weight, the change required is often to eat more!

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